Monday 25th June – Sunday 1st July

 

Monday 25th June – Sunday 1st July

  June 24, 2018

Monday 25th June

A) Every 2nd min x 5 rounds

1 power snatch + 1 squat snatch + 1 Oh squat AHAFA

*No touch and go reps*
*Start at 60-70% and build if possible*

B) Amrap 15mins

25 DB Snatch (alt hands) 22.5/15kg
200m Run
15 Burpee Box overs

Tuesday 26th June

A) Back Squat 5×3 @80%
Lift every 2nd minute
All sets at 80%

B) 1 minute ON 1 minute OFF x10 rounds

Amrap –
3 power cleans 60/40kg
6 T2b
9 air squats

*Restart each round at 3 power cleans* 
*Score is all 10 rounds, rounds and reps*

Wednesday 27th June

In Teams of 2 – YOU GO I GO rounds (time cap 28mins)

10 rounds – 5 rounds each
10 thrusters 40/30kg
10 burpee over bar

8 rounds – 4 rounds each
8 clusters 60/40kg
12 box jump overs

6 rounds – 3 rounds each
6 squat cleans 80/55kg
14 pullups

*Try to add weight from thruster to cluster and cluster to squat clean*

Thursday 28th June

AMRAP 32 mins

400m Run
80 Wallballs
400m Run
60 Kb swings 24/16kg
400m Run
40 pullups
400m run
20 Hand release push ups

Friday 29th June

A) 1x squat clean – every 20 seconds x10mins @75%

B) 1x split jerk from rack @90% – every 2nd minute x 4rounds

C) 2RFT – 14min time cap

15 snatch 60/40kg
800m Run

Saturday 30th June

Team of 3 or 4 – 2 working at once to complete reps
Amrap 30mins

2k Row or Ski
200 DU (x2 singles)
100 ab mat sit ups
75 single arm KB thrusters 24/16kg
50 high box jumps 30/24
25 bar MU
200 Run run carrying 9/6kg medball (all run)

Sunday 1st July

HERO WOD – HOLLEYMAN

30 rounds for time – (time cap 25mins)

5 wallballs 9/6kg
3 HSPU (scale to HR push up)
1 Power clean 100/70kg

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