June 14-23

Tuesday 14th
A.M.
Row/Bike
3 min @ 100% MAS, rest 3 min x 8 sets


P.M.
A1. BSQ, 4 x 4 @ 80%
A2. Strict Press, 4 x 4
B1. Good Morning, 5 x 10
B2. Rope Climb, 5 x 2

A1. 315 (8 on last set)
A2. 125, 130, 135, 140
B1. 115, 115, 135, 135, 135
B2. 2-->

Thursday 16th
A. Clean Pull Under, 3 x 2
B. High Hang Clean + 2 Jerks, tough complex
C. Clean & Jerk, 1 rep/45 sec x 20

B. 235
C. 205 x 10, 215 x 5, 225 x 4, 235 x 1

P.M.
Row/Bike/Run Fartlek
8 x 4 min 70-130% MAS, 1 min rest
+
16 min EMOM
1- 20 sec CTB Hold
2- 20 sec HS Hold
3- 20 sec Hollow Hold
4- 10 Back Extensions

Done

Friday 17th
A. 10 min EMOM- 5 Power Snatch
B. 10 min EMOM- 5 Power clean to OH
+
14 min EMOM
1- 1 Legless Rope Climb
2- 5-10 Strict HSPU's

A. 95 x 5, 115 x 5
B. 115 across
14 min
L-sit RC's
10's till last set, then 8

P.M.
A. BSQ, 3 x 12, rest 4 min
B1. Wtd Dip, 4 x 5
B2. Bent Row, 4 x 5
C1. SA KB Row, 3 x 12
C2. SA KB Press, 3 x 12

A. 225, 255, 275
B1. 53# across
B2. 115#
C1. 53#
C2. 26#

Saturday
A. Power Clean, single
B. Split Jerk, single
C. Deadlift, 2 x 9 @ 76%
D. FSQ, tough 4

A. 265
B. 225
C. 335
D. 275

Monday 20th
A.M.
A. Power Snatch + OHS, 4 x 2 moderate
B. Snatch w/ 2 sec in catch, tough single
C. Snatch, 30 reps @ 75% w/ no stumbles for time

A. 185#
B. 215
C. @ 165, 7 something

P.M.
5 rounds for time:
12 FR Walking Lunges, 185
9 Hang Power Cleans, 185
6 Shoulder to OH, 185

20:59

Tuesday 21st
A.M.
4 x 4 min @ 100% MAS Row/Bike/Run, rest 3 min
+
15 min EMOM
1st- 20 Wallball
2nd- 30 DU's + 10 TTB
3- 20 sec HS Hold

Done, EMOM was rough but did unbroken!

Wednesday
A. Muscle Clean, 4 x 3 + Jerks
B. 2 Hang Clean + Jerk, tough single
C. Cl&J ladder for coyote practice
D. Cl&J, 30 reps @ 75%

30 reps @ 185#, 11:30ish

Thursday
A.M.
8 sets of 2 min on/2 min off
1st- 15 Cal Row Buy-in
+
5 Thrusters, 115#
5 TTB
5 Burpees

2nd- 12 Cal Bike
+
5 Power Clean, 115#
5 CTB
5 BJ's

First piece- 17, 18, 17, 20
second- 20--->

P.M.
A. Power Snatch, tough triple
B. Power Jerk, tough triple
+
For time:
10 Power Snatch + 2 Power Jerks @ 70% of A.
8 PS + 4 PJ
6 PS + 6 PJ
4 PS + 8 PJ
2 PS + 10 PJ
+
C. Deadlift, 2 x 10 @ 76% (335#

A. 205
B. 225
For time: 11:30ish
C. Done