June 30th thru July 5th

1 Jul

Monday and Tuesday

A. Power Snatch + Overhead Squat 5,5,5,3,3,3,2,2,2

B. 4 Rounds for Time

50 Sumo Deadlift High Pulls or 500m Row 35/24, 24/18

40 Abmat Situps

30 Ring Rows

Wednesday and Thursday

A. Push Press 3×5

1min Rest

Bent Over Row 3×7

1min Rest

B. 21-15-9

Thrusters 65/45, 45/33, 33/10


Friday and Saturday

A. Power Clean + Front Squat 5,5,5,3,3,3,2,2,2

B. 3 Rounds for Time

50 Overhead Walking Lunge with Plate 35/25, 25/15, 15/10

40 Leg Levers

20 Push ups



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