062022-062422
Monday (June 20th)
Strength:
Back Squat
3 x3 Reps @80% of 1RM
Then
2x6 Reps @70% of 1RM
Compete:
5 Rounds for time:
9 Hang Power Snatches @95/65lbs
10 Burpees over bar
11 Box Jumps
Train:
5 Rounds for time:
9 Hang Power Snatch @75/55lbs
10 Burpees over bar
11 Box jumps
Tuesday (June 21st)
Skill:
4 Rounds For Quality:
50’ Sled drag
20 Sit Ups
Compete:
3 Rds For Time:
30 Wall balls
20 Chest to Bar
10 Deadlifts @275/185lbs
Train:
3 Rds For Time:
30 Wall balls
20 Chest to Bar
10 Deadlifts @185/125lbs
Wednesday (June 22nd)
Strength:
10:00 EMOM
3 Squat Cleans
*Should be T&G today!
**Use 60-70% of 1RM as a reference to pick the weight.
Compete:
4 Rounds For Time:
15 Cal Bike
15 Double DB Front Squats @70/50lbs
300m Recovery Jog
Train:
4 Rounds For Time:
12 Cal Bike
12 Double DB Front Squats @50/35lbs
200m Recovery Jog
Thursday (June 23rd)
Compete:
7 Rounds For Time:
1 Legless Rope Climb
7 SHSPUs
35 DUs
*18:00 Time Cap
Train:
7 Rounds For Time:
1 Rope Pull or 4 Strict Pullups
7 Double DB Strict Press
70 Single Unders
Skill:
3 Sets for Quality:
12 Romanian Deadlifts (with light barbell)
10 BB Curls
16 V-Ups
Friday (June 24th)
Strength:
Back Squat
-Build to a Heavy Double for today
Compete:
In a 10:00 Window perform
1000m Row
20 Burpee Box Get Overs @30/24”
In the remaining time max reps Muscle Ups
Train:
In a 10:00 Window perform
800m Row
20 Burpee Box Get Overs @24/20
In the remaining time max reps Toe to Bar/Knee raises
