6.13.6

Monday

Front Squat w pause

build up to a 3 rep max

*5 sec pause in the hole and 10 sec front rack pause*

12-1/1-12

Deadlifts 155/105

T2B

Tuesday

DB Seated Press

4x10

3 Rounds for time

400 meter run

60 Double Unders

20 Box Jump Overs 24/20

Wednesday

Power Snatch

2x5 Go Heavy

Snatch High Pull from hang

3x5 Heavy

Snatch Press

3x3

50 Hip Extentions

Thursday

42 Wall Balls 20/14

21 Bench Press 185/135

30 Wall Balls

15 Bench Press

18 Wall Balls 

9 Bench Press

 Friday

*work on cleans*

1000 meter row

10 Squat Cleans @ 75%

500 meter row

20 Squat Cleans @ 65%

then,

50 ghd situps or 100 sit ups

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