Friday, June 8th

A) 15 Min EMOM:
1) 6 Power Clean
2) 6 Front Squat
3) 6 Deadlift

55% – 65% of 1RM Clean

B) 10 Min AMRAP:
10 Box Jumps
8 C2B/Pull-ups
6 HSPU
50 DU/100 SU

Thursday, June 7th

A) 16 Min EMOM:
1) 10 Stadler Leg lift
2) 12 Ring Support Swings
3) 30 Shoulder Taps
4) :30 Hollow Hold

B) Complex: 4 rounds
5 Snatch Grip Deadlift
+
2 Squat Snatch
+
ME OHS

Wednesday, June 6th

A) Seated Strict Press:
3×6

B1) Strict Pull-up:
3xME

B2) Ring Push-Up:
3xME

C) 6 Min AMRAP:
10 Thrusters (95/65)
3 Bar Muscle-Ups

Tuesday, June 5th

A) Deficit Deadlift:
4×5

**Build in weight**
** stand on 35# plates**

For Time: (16 min Time Cap)
42 DB Step-overs (20″” box)
42 Burpees
42 Cal Row
42 Sit-Ups
42 DB Cleans

**DB In each hand for both db movements**

Monday, June 4th

A) Pause Back Squat:
2×5 @ 75%
2×3 @ 85%
1xME @ 40% (no pause)

3 sec pause in bottom

B)4 Rounds for time: 18 min Time cap
400m Run
18 KBS (70/53)
18 T2B/K2C

Saturday, June 2nd

36 Min AMRAP in Pairs:

Max Distance on Rower

1 work/1 rest

Everytime Athletes switch, both must complete:
8 Burpees
8 Goblet Squats

Goal here is to get athletes to come up with a game plan that allows them to be very aggressive on the rower. Athletes need to swtich at least every 500m if not sooner in order to stay agressive

Friday, June 1st

A) Snatch:
3×3

Build in weight. This is a good opportunity to drill technique. Goal is to go heavy without sacrificing form. These should be done as singles.

B) 4 Min AMRAP:
5 DB Cleans
5 DB Thrusters
5 Sit-Ups

** 5:00 Rest **

4 Min AMRAP:
Front Rack DB Walking Lunge

**DB In each hand for all DB Movements**

Thursday, May 31st

A) 3 Rounds NFT:
50ft HSW/shoulder taps/box shoulder taps/noese&toes
5 strict MU/2+2 Scaled option
10 Strict T2B/K2C
12 Candlestick Roll-up

B) Complex: 4 rounds
3 Thrusters
+
5 Front Squats
+
1 Jerk

Wednesday, May 30th

A1) SA OH Squat Hold:
3x:30 ea arm

A2) SA OH Squat:
3×6 ea arm

Use same weight for both

15 minutes to work through the above

B) 3 min Amrap:
3 Hang Squat Cleans
6 Bar Facing Burpee

**Rest 3:00**

3 Min AMRAP:
10 Deadlift
10 Wall Ball

**Rest 3:00**

3 Min AMRAP:
Row for meters

Weight of barbell is 50% clean

**Athletes can start on whichever amrap they want, and then move through them in order from there. This will allow everyone to use a rower.

Tuesday, May 29th

A) Clean & Jerk: (12-15 Min)
3×3

Build in weight

Use this as opportunity to really drill technique. heavy but not at the expense of form. These should be done as singles”

B1) Strict Press: (12 Min)
3×6
B2) Strict Chin-up:
3xME

C)5 Min AMRAP:
Box Jumps
SA DB Snatch

Ascending Reps. . . start with 1 rep of each, then 2, then 3, 4, 5, etc.

**The snatch is done as 1 per arm, then 2 per arm, then 3 per arm, etc** “