2019-06-24

Mon
EMOM for 10min alternate
10-8-6-4-2
Front Squat
Pull-up (strict if able)

12min AMRAP
10 Snatch
100m Run
8 HSPU
100m Run

Tues
10min skill practice

30 T2b + 30 Cleans + 30 lateral hops over the bar
Rest 3min
2 Rounds
12 T2B + 12 Cleans + 12 lateral hops over the bar
Rest 3min
3 Rounds
8 T2B + 8 Cleans + 8 hops over the bar

Wed
EMOM for 10min Alternate
7-5-3-2-1
Deadlift
Bench Press

Run 200m
36 Deadlift
Run 400m
24 Front Squat
Run 800m
12 Thruster

Thurs
75 Air Squat
20 Cals
10 Man makers
20 Cals
75 Air Squat
Rest 3min
Accumulate 4min farmers carry hold
*Every time you break the hold do 10 burpees
Rest 3min
4 Rounds
15 Med Ball Cleans
25′ Lunge w/ ball
7 burpee box jump
25′ lunge w/ ball

Fri
Every 2min for 16min
Snatch Pull + Snatch + OHS

100 Double Unders
50 Alt DB Snatch
50 pull-up
50 Alt DB Snatch
100 DU