Monday June 6
Part A
30min to single heavy clean and jerk
Part B
20min CAP
Partition any way you want
40 SH2OH 135/95
2000m row
80 Burpee Box jumps 24/20
Tuesday June 7
Part A
Front Squat
4 x 6 @70% Tempo 0,0, x,1
Be explosive!
Superset with 10 Jumping Lunges
Rest 2min after each set
Part B
3 min AMRAP x 5
400m run
Max cal on rower in remaining time
Rest 3min
Wednesday June 8
Part A
E2MOM x 4
MIN 1- 8 Push press @ 80% of 1rm strict press immediately into 30sec HS hold
MIN 2- rest
MIN 3- 8 Duo DB Bent over row- UHG
Part B
Thrusters 95/65 (10-9-8-7-6-5-4-3-2-1)
X3 DU’s (30-27-24-24-21-18-15-12-9-6-3)
200m run after every set
Thursday June 9
Part A
12min EMOM
1- Bar attached to rack- 3 Seated banded transitions
2- 5 Banded levers
3- 5 Russian dips off boxes
Part B
10min bMU practice
Part C
E2MOM x 10
3 Deadlifts 225/155
2 Rope climbs
1 bMU
Friday June 10
Part A
Muscle Snatch 3-3-3
Tall Snatch 2-2-2
Hang snatch 1-1-1
Part B
EMOM x 5
1 OH squat @ 50% 1,8,1,1
Part C
AMRAP 2-2-2-3
15 pull ups
20 Russian KB swings 1.75/1.25p
In remaining time Max OH squats 95/65
Rest 1min between sets
Saturday June 11
45min time cap
Partner WOD- YGIG except the run is done together
1000m run
90 WBs 20/14
80 KB swings 1.5/1p
70 Push ups
60 Box jump overs 24/20
50 OH walking lunges 45/25
40 T2B
30 HSPU
20 Pull ups
1000m run
Repeat back up the ladder
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