2019-06-17

Mon
10min EMOM alternate
3 Front Squats
6 Pullups (c2b if able)
3min EMOM – 12/9 cals
8min EMOM – 8 1-arm DB Hang Clean and Jerk
3min EMOM – 12/9 cals
8min EMOM – 20 Double Unders + 8 T2B
3min EMOM – 12/9 cals
**Rest 2min after each set of EMOMs

Tues
10min Skill Practice

4min AMRAP
6 Bar MU
12 Deadlift
12 Box Jump
Rest 2min
4min AMRAP
6 C2B
12 Front Squat
Run 200m
Rest 2min
Repeat both AMRAPS agains

Wed
10min EMOM alternate
3 Deadlift (increasing)
3 Bench (increasing)
9min AMRAP
6 hang snatch
8 Knees to Elbow (scale to situps as needed)

Thurs
7min AMRAP
1200m Bike
3 Wall Walk
20 Renegade Row
50 KB Swings
ME step-ups w/ KB
Rest 3min
7min AMRAP
400m Run
3 Wall Walk
20 Alt DB Snatch
50 Wall Ball
ME Step ups with WB
Rest 3min
7min AMRAP
500m Row
3 Wall Walks
20 1-arm KB Thruster
50 Slam Ball
ME step-ups w/ Slam Ball

Fri
Every 2min for 16min
3 Position clean – floor, knee, hip + 1 jerk

w/ a partner, alternate after completing a full round
3 Rounds each person
15 Shoulder to Overhead
15 bar-facing burpee
Rest 3min
3 Rounds each person
15 Clean
15 bar-facing burpee