6.14.17

Monday
Find a 15 rep back squat
EMOM x 10
Sit Ups
Banded Good Mornings

Tuesday

We will be retesting our pull ups today

"Hang Tough"

4 minute amrap

27 Hang Power Cleans

27 Wallballs

27 cals

rest 4 minutes

4 minute amrap

21 Hang Power Cleans

21 Wallballs

21 cals

rest 4 minutes

4 minute amrap

15 Hang Power Cleans

15 Wallballs

15 cals

Wednesday

Deadlifts

4x3

"Zagato"

21-15-9

Deadlifts 135/105

Push Jerks

Bar Facing Burpees

Thursday

"Jackie"

1k row

50 Thrusters

30 Pull Ups

EMOM x 12

Minute 1: 4 Front Squats at 60%

Minute 2: 8 Back Squats at same weight of FS

Minute 3: Rest

Friday

Hurricane

3 RFT

800 meter run

21 Power Cleans

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