SUNDAY
Sunday Fun Day!
MONDAY
Run 1 mile
10 rope climbs
10 Front Squats @ 225/130
20 Front Squats @ 185/110
*Racks may be used. Rx weights assume you have a 280/160 lb front squat 1RM. If not, scale accordingly.
TUESDAY
Snatch Cycle
Week 6
Pause Snatch
3 x 3 @ 70%, 2 x 3 @ 75%
Snatch High Pull
2 x 5 @ 60%, 2 x 5 @ 65%
WEDNESDAY
EMOM 12
1st min: 30s ME single unders
2nd min: 30s ME double unders
3rd min: 60s ME triple unders
*repeat a total of 4 times for 12 min of skill work*
-then-
“Megan”
21-15-9
Burpees
KB Swings @1.5/1.0 pd
Double-unders
THURSDAY
12 min to find a 4RM Back Squat
*Compare to 3RM on 30-Apr*
Conditioning
5 min AMRAP
5 Deadlifts @ 275#/175#
7 HSPU
Rest 1 min
5 minute AMRAP
5 Deadlifts @ 275#/175#
3 Muscle Ups
FRIDAY
5 rounds not for time:
10 Bench Press
10 Kroc Rows ea. side
10 Weighted Dips
Increase weight each round.
SATURDAY
” Strongman Triplet”
3 RFT
400 m Sandbag Run @ 95/65#
200 m Pinch Carry @ 25#/15# bumper each hand
6 stone to shoulder @ 173#/112#