Programming 6/9 – 7/3

Monday
A.
Clean Pulls
4×3 Building Heavy
Then
Squat Clean
2×3 @ 70-75%
 
B.
AMRAP 22
20 Single Arm DB Snatch (50/30)
400m Run
15 Power Cleans (95/65)
400m Run
10 Thrusters (95/65)
400m Run
 
Tuesday
A.
Tempo Back Squat Squat
32X1
5×3 Building to a Heavy Set

B.
AMRAP 12
15 KB Swings (53/35)
10 Burpees
15 Wallballs
45sec Plank Hold
 
 
Wednesday
A.
Bench Press
4×4 Building Heavy

B.
Death By HSPU
5 T2B
5 Pull-Ups
10 Deadlifts (135/95)
2 HSPU
*At the end of each round, add 2 HSPU, until you can no longer do an unbroken set
(Sub 1 Wall Walk for each 2 HSPU if you don’t have HSPU)

Thursday
A.
Squat Clean & Jerk
4×3 building to a heavy set

B.
In 14 minutes:
60 Calorie Row
30 Squat Clean & Jerks (95/65)
Max Bar Facing Burpees with remaining time

Friday
A.
1 Mile run for time
 
B.
With a Partner
400m Walk
Partner A: Sandbag Lunges
Partner B: Farmer’s Carry (53/35)
*Switch as needed