June 16 thru 21

16 Jun

Monday and Tuesday
A. Power Snatch + Overhead Squat 5,5,5,3,3,3,2,2,2 add some weight to each rep scheme from last week. 5lbs or a couple collars if you are only using a 10lb bar

B. For Time

30 Man Makers

Wednesday and Thursday

A. Strict Press 3×5 add some weight from last week. Remember to write down your weights!!!

rest 1 min

Bent over dumbbell rows 3×6 add some weight from last week. Remember to write down your weights!!

rest 1 min

B. For time

21-15-9

Hang Power Cleans

Pushups make these pushups hard. Do them all on your toes if you can do a set of 10 unbroken or bring your knees off the ground to finish each push up if you are doing them on your knees still

V-ups or Leg levers if V-ups are too hard

Friday and Saturday

A. Power Clean + Front Squat 5,5,5,3,3,3,2,2,2 same idea as Monday or Tuesday

B. AMRAP 25min

400m Run

15 wall balls 20/14/10

20 box jumps 20/16/14

 

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