Monday June 6 - Saturday June 11, 2022

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