The Week of: 06-03-19

Monday 03-JUN-19

Olympic Lifting

Every 90 sec for 6 Rounds

2 Snatch + 1 OHS

@80-85% of 1RM

Conditioning

For Time

30 Power Snatch (95#/65#)

30 BJO (24”/20”)

50 Push-ups

30 BJO

30 Power Snatch

*16 min cap

**Rx+= 115#/85#

Tuesday 04-JUN-19

Strength

6 Rounds:

1:00 Work / 1:00 Rest

2 DL + ME Wall Balls

@85% of 1RM DL

Conditioning

AMRAP in 10 min

30 Double-unders

10 C2B Pull-ups

*Rx+= 7 BMU

Wednesday 05-JUN-19

In teams of 3:

Goal: Row 9K

P1) Rows 500m

P2) ME Devil’s Press (50#/35#)

P3) Rest

*Switch every 500m

**Score= Time – Devil’s Presses

Thursday 06-JUN-19

For Time With A Partner:

42-30-18

STOH (135#/95#)

10-8-6

Rope Climbs

-Into-

18-24-30

STOH (185#/125#)

2-4-6

Rope Climbs

Bonus: Midline

(Time Permitting | Coach’s Choice)

Friday 07-JUN-19

Conditioning

3RFT

400m Run

10 Squat Cleans (135#/95#)

20 Lat. Burpees-over-bar

*18 min cap

Strength

Alt. EMOM for 12 min:

1) 3 FS at 80%-85% of 1RM FS

2) 6 BS at same weight

3) :45 ME Hollow Hold

80%-85% of 1RM FS

Saturday 08-JUN-19

Conditioning

“Nate”

AMRAP in 20 min

2 RMU

4 HSPU

8 KBS (70#/53#)

Midline

50-40-30-20-10

Abmat Sit-ups

Russian Twists