2017-06-12


Published June 12, 2017


Monday
1 power snatch + 1 snatch @80% on the min x10
12min 1 rep max front squat box squat @20"
6min amrap
6 hang power cleans @145/105
6 front squat
12 body weight lunges

Tuesday
8 rounds of
8 push press (5-10lbs up)
8 kipping chest to bar
40 cal row (recovery pace)
(core work with remaining time)

Wednesday
20min emom
handstand hold
chin up hold
Rowling - TC

Thursday
1 power clean + 1 squat clean @80% on the min x10
4x25 OHS @75/55
12min emom @53/35
40 on 20 off
1 bell farmer + 1 bell rack
switch every round

Friday
15min 1rm snacth grip push press
on the 3min
10 g2oh @95/65
10 g2oh @135/95
10 g2oh @145/105
10 g2oh @155/115

Saturday -
6 rounds
400m run
2 muscle up
10 hspu



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