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