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FRIDAY 06.16.17

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A.) Snatch Complex
Power snatch + squat snatch + hang squat snatch
*work to daily max
B.) 10 Minute AMRAP
5 wallballs
5 box jump overs
10 wallballs
10 box jump overs
15 wallballs
15 box jump overs
20 wallballs
20 box jump overs
*Continue to climb by multiples of 5
Extra Piece:
3 Rounds
400m run
10 strict hspu
rest 1 minute between rounds

THURSDAY 06.15.17

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Reminder: We will be installing fans today from 10:30am – 3:45pm, Noon class will be held outside and will do a different workout. Thanks for understanding!

A.) Bench Press
Find daily 2RM
B.) 4RFT
10 dead lifts (225/155)
10 toes to bar
Noon Class ONLY
20 MIN AMRAP (partner workout)
-200m Med Ball Run (20/14)
-250m Row
*partners will start at opposite stations and alternate for the 20 minutes.

WEDNESDAY 06.14.17

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A.) Sumo Dead Lift
*Work to 3RM
B.) 3RFT
2 rope climbs
12 burpees to 6 inch target
16 db snaatch (50/35)
*sub 10 strict pull ups for rope climbs
Extra Piece:
For total time
2 Rounds
-60 double unders
-15 clean and jerks (135/95)
Rest 2 Minutes
2 rounds
40 double unders
10 clean and jerks (135/95)
*score total time

TUESDAY 06.13.17

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A.) Clean Complex
Squat clean + front squat + jerk
*work to daily max
B.) For Time
1,000m weighted carry (70/50)
*get creative, use any odd object, carry dumbbell, kb, sandbag(s) etc…no farmer’s carry
*Perform “Loop” route
Extra Piece (if you have time)
5 Minute AMRAP
-Max calories on bike/rower
rest 2 minutes
5 Minute AMRAP
-Max ring muscle ups