June 7-13

Tuesday
Row/Bike 40 min @ 80% MAS
+
12 min EMOM
1st- 20 sec Top of Ring Hold
2- 20 sec Bottom Ring Hold
3- 20 Hollow Rocks
4- 20 Hip Ext

P.M.
A. Back Squat 5 x 5 @ 77.5% (last one AMAP), 2-4 min
B. Press- 5 x 5 AHAP, 2-4 min
C1. Wtd Pull Up, 5 x 5, rest 1 min
C2. SL Deadlift, 5 x 6/side, rest 2 min

A.M.
Complete

P.M.
A. BSQ @ 305 (10 reps last set)
B. 125, 125, 130, 130, 130#
C. 53, 53, 53, 62, 62
C2. 125, 125, 135, 135, 135

Thursday
A.M.
A. Clean Pull Under- 5 x 2
B. Clean + 2 Jerks, tough set
C. Clean & Jerk, 1/45 sec for 20 reps @ 80-85% of B

B. 225#
C. 185-->205#

P.M.
Row/Bike 8 sets of 2 min @ 100% MAS, 2 min @ 70%
+
16 min EMOM
1- 20 sec CTB Assisted Hold
2- 20 sec HS Hold
3- 20 sec Hollow Hold
4- 10 Good Mornings

Row/Bike Alternating
+
EMOM

Friday
A.M.
10 min EMOM- 5 Power Snatch
10 min EMOM- 5 Power Clean to OH
+
14 min EMOM
1- 1 Rope Climb
2- 5-10 Strict HSPU's

PS- 95 x 4, 115 x 3, 125 x 1, 135 x 2
PC to OH- 95 x 2, 115 x 3, 135 x 5
+
L sit for first 5 then legless
10, 10, 10, 10, 8, 7 HSPU's

P.M.
A. Back Squat- 5 x 3, 2-4 min
B1. Bench Press, 4 x 5, rest 1 min
B2. Pendlay Row, 4 x 5, rest 2 min
C1. SA DB Row, 3 x 10, rest 2 min
C2. SA DB Press, 3 x 10, 2 min

A. 275, 295, 315, 325, 335#
B. 205, 205, 215, 225 (4)
B2. 135, 155, 155, 175
C1. 53#--
C2. 35#--

Saturday
A.M.
A. Bnk PP + Split Jerk
B. Power Clean, tough double
C. Split Jerk, tough double
D. Deadlift, 3 x 8 @ 74%

A. 135, 155, 175, 185, 195
B. 255
C. 215
D. 325#

P.M.
10 sets, 2 min @ 90-100% MAS, 1 min rest

Row
Bike
Ski Erg
Run

Monday
A.M.
A. Muscle Snatch 4 x 3
B. Below Knee Hang Snatch, tough single
C. Snatch, 1/45 sec for 20 reps @ 80-95%

A. 95, 115, 125, 135
B. 215#
C. 185 x 10, 195 x 10

P.M.
15 min AMRAP
50 DU's
250m Row
5 Clean to OH, 205#

4 + DU + Row + 2 Cl2OH