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
A2. AMRAP Toes 2 Bar; rest 3 min
* Do 15 V-ups if unable to do toes to bar or K2E
B. 5 Rounds For TOTAL time:
– 10 hang squat snatch – 75/45#
– 15 box jumps – 24/20″
– 20 sit ups
*rest 30 seconds (required)
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
(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:
– 10 clean and jerk – 135#/95#
– Run 400m
– 15 clean and jerk – 115#/80#
– Run 400m
– 20 clean and jerk – 95#/65#
– Run 400m
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
