6/19-6/25
Monday
20 minutes to work up to a 1 RM Squat Clean & Jerk
WOD
21-15-9 Rep Rounds For Time
Squat Clean @ 60% of today’s C&J
Ring Dips
Tuesday
3 Rounds For Max Reps
1 minute: Wall ball shots (20/14)
1 minute: Pull-ups
1 minute: Kettlebell Swings (55/35)
1 minute: Handstand Push-ups
1 minutes: Row (calories)
Rest 1 minute between rounds
Wednesday
Deadlift
5 x 5 reps
Increase weight on each set
WOD
8 Rounds of
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
Thursday
For Time
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35)
Box Jump
Chest To Bar Pull-ups
Friday
4 Rounds For Time
45 Double-unders
15 DB Hang Squat Cleans (pick load)
5 Wall Walks
Saturday
Partner WOD
30 minute AMRAP
5 Power Snatches (95/65)
5 Toes To Bar
5 Thrusters (95/65)
5 Bar Facing Burpees
(One person working at a time)
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