Monday June 18, 2018

Build to a 3RM Front squat

then,

3 @ 90%

3 @ 80%

3 @ 70%

then,

For time:

50 TTBs

100 Back rack lunges 135/95lbs

*each time you put the bar down, 7 burpee penalty

Tuesday June 19, 2018

20min AMRAP

0:00 – 5:00 Round 1 – 50 DUs, AMRAP Power cleans @ 225/155lbs

5:00 – 10:00 Round 2 – 60 DUs, AMRAP Power cleans @ 205/140lbs

10:00 – 15:00 Round 3 – 70 DUs, AMRAP Power cleans @ 185/125lbs

15:00 – 20:00 Round 4 – 90 DUs, AMRAP Power cleans @ 165/115lbs

Score = Total Power Cleans

Wednesday June 20, 2018

Build to 3RM Bench Press

then,

3 @ 90%

3 @ 80%

3 @ 70%

then,

3 Person 18min AMRAP

30 Tandem box jumps 24/20″

45 Tandem burpees

60 TTBs

*Team members will perform box jumps and burpees in tandem staying in the same order the entire time. Only one person may work at a time on TTBs, and may divide those reps however the team sees fit.

Thursday June 21, 2018

15 min HSPU Drills for Skill

then,

For time:

-Rx-

25ft HS Walk + 20 HSPUs

20 Jumping air squats

50ft HS Walk + 15 HSPUs

30 Jumping air squats

75ft HS Walk + 10 HSPUs

40 Jumping air squats

-Scale-

50ft Bear crawl + 30 push ups

20 Jumping air squats

100ft Bear crawl + 20 push ups

30 Jumping air squats

150ft Bear Crawl + 10 push ups

40 Jumping air squats

Friday June 22, 2018

Build to 1RM Snatch

then,

21-15-9

Calorie Row

Thruster 115/80lbs

Saturday June 23, 2018

“Nate”

20min AMRAP

2 Ring MUs

4 HSPUs

8 American KBS 70/53lbs

Sunday June 24, 2018

4 RFT

400m Run

15 Box jumps 40/30″

30 Russian KBS 70/53lbs

Rest 3min

*Slowest round is your score.