Monday 6/20/16
1 Rep Clean & Jerk
then,
1 Mile Run
*Extra Work
3 rounds for quality
15 strict toes-to-bar
15 strict ring dips
-Scale as needed
Tuesday 6/21/16
40-30-20-10
Unbroken pull-up
100 ft Handstand walk
Wednesday 6/22/16
For Time:
1k Row
40 Wall ball shots 20/14
50 Box jumps 24/20
50 Ring push-ups
50 American kbs 53/35
50 MB clean 20/14
1k Run
Thursday 6/23/16
Push Press
5-3-1
then,
Amrap 6:
3 Push Press @ 5 rep load
6 Toes-to-bar
Friday 6/24/16
From 0-3 min perform:
100 double-unders
From 3-6 min perform:
50 double-unders
10 squat snatch 135/195
From 6-9 min perform:
2 rounds
25 double-unders
5 squat snatch 135/95
From 9-12 min perform:
Amrap power snatch 95/65
Saturday 6/25/16
Amrap 30:
400 meter MB run 20/14
200 meter run
100 meter burpee broad jump
50 meter walking lunge
Sunday 6/26/16
Teams of 2
10 rounds for time of:
15 barbell rows 65/45
15 front squats 65/45
*While one person performs 1 round, the other person holds a plank