June 10-16, 2019

June 10

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Front Squat

5@60%, 5@70%, 5@75%, 5@75%

June 11

5 OT5M

1 Block Run

6 Pushups

10 Toes to Bar

June 12

In 12 min:

3-3-2-2-1

Complex: Sotts Press, Hang Power Snatch, Hang Squat Snatch

Build to Heavy.

AMRAP 12

8 Power Snatches (95#/65#)

12 Bar Over Burpees

June 13

Back Squat

5@60%, 5@65%, 5@70%, 5@70%

Front Squat

5@60%, 5@70%, 5@75%, 5@80%

EMOM 9

10-15 MB Situps (20#/14#)

5 Hollow Rocks + Hollow Hold to 30s

30 Mountain Climbers

June 14

“Heather”

AMRAP 20

8 Pullups

12 DB Snatches (50#/35#)

17 Wall Balls (20#/14#)

June 15

Bench Press

3-3-3

65-75-85%

5 RFT

5 Box Jumps (24″/20″)

3 Power Cleans (135#/95#)

50 Double Unders

R1

June 16

AMRAP 40 (easy pace)

2L Parking Lot Sled Pull

2L Parking Lot Sled Push

2L Parking Lot Farmer’s Carry

1L Parking Lot Front Rack March

1000m Row

30 Cal Bike

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