MONDAY 6/28
2 Snatch Lift-Offs + Hang Snatch
(2 sec pause at knee on lift-offs)
Every 1:30 x 10 Sets
Build from approximately 70%
Amrap 18:
250m Run
100 ft KB Walking Lunges
TUESDAY 6/29
“Kelly Brown”
5 Rounds:
440 Meter Row
10 Box Jumps (30″/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (30 lbs to 10’/20 lbs to 9′)
WEDNESDAY 6/30
Strict Press
Every 2:30 x 6 sets
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
3 reps @ 85-88%
2 reps @ 90-92%
1 rep @ 95+%
JT
21-15-9 Reps
HSPU
Ring Dips
Push-ups
THURSDAY 7/01
For Time:
100-80-60-40-20
DUs
Seconds Hollow Hold
FRIDAY 7/02
Back Squat
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
6 reps @ 80%
6 reps @ 80%
6 rep @ 80%
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
Jackie
1,000m Row
50 Thrusters 45/33
30 Pull-ups
SATURDAY 7/03
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
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