10-16 June 2019

Week of 10-16 June

Monday

Build to Heavy Single

THEN

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

 

Tuesday

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

 

Wednesday

Build to a Heavy Set of 3

THEN

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

 

Thursday

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Power Cleans (115/80)

 

Friday

On the 4:00 x 5 Rounds:
200 Meter Run
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

 

Saturday

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

 

Sunday

Build to Heavy Sets of 5-3-1

THEN

15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees


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