Friday 06/12

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @ 80-&5% of 1RM

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Cleans + 1 Jerk

• Sets 6-10 = 1 Clean + Jerk

• Build based off feel

Thursday 06/11

Strength - Every 2:00 x 5 Sets

• 3 Deadlifts

• Tap & Go sets - build based off feel

WOD - 12 min AMRAP

• 5 Deadlifts (225/155)

• 10 T2B

• 25 DU

Wednesday 06/10

Body Armor - Alt OTM x 4 RDS

• 10 Barbell good mornings

• :20 Side plank ea

• 20 Standing plate risers

• 15 Hollow Tucks

WOD - 3 RFT

• 1,000m Row - 500m Row - 250m Row

• 30-20-10 Alt DB Snatch (50/35)

• 30-20-10 DB Goblet Rev. lunge

Tuesday 06/09

Strength - Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Bench Press

• Build based off feel

WOD - 5 RFT

15-12-9-6-3

• C2B

• Box Jump Overs (24/20)

• Wallballs (20/14)

Monday 06/08

Strength - Every 90s x 8 Sets

• 2 Power Cleans

• Build based off feel

WOD - 14 min AMRAP

• 200m Run

• 6 Power Cleans (155/105)

• 12 Lateral Burpees