Mon June 4, – Sun June 10, 2018

Monday June 4, 2018

Build to Front Squat 5RM

then,

5 @ 90%

5 @ 80%

then,

For time:

5-4-3-2-1

Bear Complex 95/65lbs

Bar MUs

10min Time Cap

Tuesday

18min AMRAP

30 Single Arm KB Hang Clean & Press (15 per arm) 53/35lbs

400m Run

10 Burpees over the KB

Wednesday

Close Grip Bench Press

Build to a 4RM

then,

4 @ 90%

4 @ 80%

then,

Partner WOD

For time:

1000m Row

100 WBs 20/14lbs

800m Row

80 Burpees

600m Row

60 Russian KBS 70/53lbs

Partners can divide the work however they see fit, but only one person works at a time.

Thursday

15 min of OH Mobility

then,

For time:

2-4-6-8-10-12

Deficit Push ups 45/25lb plates

Strict Weighted pull ups 20/14lb medball between knees or feet

 

 

Friday

Build to a heavy BB complex:

Snatch High Pull + Snatch

then,

3 @ 7

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

3min EMOM

4 Power Snatches @ 135/95lbs

-rest 1min-

3min EMOM

3 Power Snatches @ 165/115lbs

-rest 1min-

3min EMOM

2 Power Snatch @ 185/125lbs

then,

Max set of unbroken WBs 20/14lbs (time permitting)

Saturday

Buy-in, 50 Single arm DB Lunges (25 left hand + 25 right hand)

then,

2 Rounds of:

10 Single  DB Man makers 50/35lbs (5 left + 5 right)

1 Lap Suitcase Carry around the building 50/35lbs – left

10 Single DB Man makers 50/35lbs (5 left + 5 right)

1 Lap Suitcase Carry around the building 50/35lb – right

 

Sunday

20min AMRAP

10 KB DL 70/53lbs

400m Run

15 KB DL 70/53lbs

500m Row

20 KB DL 70/53lbs

100 DUs