WOD

For time:

– 1 mile run

——

3 rounds of..

– 12 deadlifts (225/155)

– 20 C2G push-ups

——-

– 1 mile run

*if you can’t run then we can find a substitute

A1. Push Press @ 13X1; 3 heavy per set x 6; rest 20 sec

Back squat 20 rep max (yes we are doing it again)

then…

for time:

– 25 KB swings (heavy)

– 20 burpees

– 25 KB swings

– 15 burpees

– 25 KB swings

– 10 burpees

then…

June Challenge

– max set of unbroken wallballs

*no drops, pauses, or shallow squats

5×3 heaving snatch balance

(click on the link, that’s what it’s there for)

then…

4 rounds for TOTAL working time:

– 100m sprint
– 15 C2B Pull-ups
– 50 Double-Unders

*Rest 2 minutes

Technique: Clean & Jerk

Advanced/Intermediate:

– 10 min to build to a 1RM Clean & Jerk

Intermediate/Beginner:

– build up heavy concentrating on form

then…

for time:

A. 2 push press + 1 push jerk + 1 split jerk; x 5 rest 2-3 min

B. With a 3 minute running clock run 200m then in the remaining time:

– power snatches (75/45)

– burpee box jumps (24/20)

– double unders

– handstand push-ups

*rest 3 minutes between rounds

20 rep back squat (try and increase at least 5lb from last week’s)

For time:

– 50 KB Cleans (from ground) (1.5/1pood)
– 25 C2B Pull-ups
– 50 KB Snatch (from swing)
– 25 Burpees

Snatch pull-unders 3-3-3-3-3

then…

“Michael”

Three rounds for time of:

– Run 800 meters

– 50 Back Extensions

– 50 Sit-ups