June 23 thru 28

23 Jun

Monday and Tuesday

A. Power Snatch + Overhead Squat 5,5,5,3,3,3,2,2,2 same idea as last week add some weight for each rep scheme

B. 4x400m runs rest as long as it takes you to run the 400m. You should be pushing really hard on these runs and be very tired at the end of each one.

C. 150 abmat situps for time

Wednesday and Thursday

A. Strict Press 3×5 heavier than last week again. You have been writing your weights done right?

rest 1min

Bend Over Rows 3×7 same idea as above

rest 1 min

B. 10 Rounds of 

1min to complete the following. Rest the remainder of time

7 KB Swings 53/35, 44/28, 28/18

7 Ring Rows

Friday and Saturday

A. Power Clean and Front Squat 5,5,5,3,3,3,2,2,2 same as Mon and Tues

B. AMRAP 20

5 Pushups 

10 Med Ball Cleans

15 Abmat Situps

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