June 24 -29, 2019

June 24

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100%, 1@106%, 1@106%+ (if 106% is made)

Front Squat

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

June 25

EMOM 6

High Hang Power Clean + Hang Power Clean + Power Clean

**Work to heavy

R1

EMOM 6

1 Strict Press + 2 Push Press + 3 Push Jerks

**Work to heavy

R1

AMRAP 8

12 Power Clean & Jerk (95#/65#)

50 Double Unders

June 26

Partner WOD

3 Rounds – 2 min Intervals

100′ D-Ball Carry (100#/80#)

450m Row

15 Burpee Box Jump Overs (24″/20″)

70 Plank Hand Slaps

R2

June 27

For Time

16-14-12-10-8-6

KB Swings (53#/35#)

Pullups

Front Squats (115#/80#)

June 28

AMRAP 11

400m Run

12 Handstand Pushups

12 DB Power Cleans (50#/35#)

R3

AMRAP 11

600m Row

12 Ring Dips

12 Burpees

June 29

Deadlift

3-3-3

3 Working Sets Range Between 80-85%

4 RFT

5 Deadlifts (255#/175#)

15 Box Jumps (24″/20″)

30 Situps

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