6.20.16

Monday

Back Squats

60% x 3 reps

65% x 3 reps

70% x 3 reps

75% x 3 reps

80% 3 sets x 3 reps

12 minute ladder

3.6.9.12.15...

C2B Pull Ups

Power Snatches 75/45

Tuesday

Every 2 minutes for 20 minutes (10 sets)

Power Clean x 1 rep

*Build in weight over the course of the 10 sets*

Partner Workout

20 minute amrap

21 Wall  Balls

200 meter run

Partners rotate rounds

Weightlifting Wednesday

Low hand power snatch + OHS

50% x 6 reps

55% x 6 reps

60% x 6 reps

65% 3 sets x 6 reps

Front Squats with a pause

50% 6 sets x 2 reps

60% 6 sets x 3 reps

50 Hip Ext

Thursday

Warm Up with an 800 meter jog

Good Mornings

3-3-3-3-3

13 minute amrap

200 meter run

13 burpees

26 sit ups or 13 ghd sit ups

Friday

Turkish Get Ups

100 double unders

30 Turkish Get ups

100 Double Unders


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