June 20th to 26th programming!

Monday

Buy in – EA Warm up

A) 3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

B) Snatch – 5×3 @6-7/10

Metcon – For Time

12 Squat Cleans

24 C2B Pull ups

12 Squat Cleans

Tuesday

Buy in – 2 Rounds

1 min Row / 20 Hip Flows / 10 Cossack Squats / 10 Pause Empty Bar Back squats

Mobility – Pain ball on glutes

A) Tempo Back Squat x1 @32×1 + Back Squat x4 build to a moderate (60-70%) and do 4 sets

Metcon – For time

30 Devil Press (35/20s)

20 Handstand Push ups

15 Devil Press

10 Handstand Push ups

Wednesday

Buy in – 2 Rounds

30 Jumping Jacks / 200m Jog / 10 Prisoner Good Mornings / 10 Light Deadlifts / 10 Box Step ups

Mobility – Hamstring on Post

A) Deadlift 5×5 @ 60-70%

Metcon – For Time

400m Run

70 Double Unders

30 KB Swings

50 Box Step Ups

30 KB Swings

70 Double Unders

400m Run

Thursday

Buy in – 2 Rounds

20 Walking Lunges w/torso twist / 5 Broad Jumps / 10 Deadbugs / 1 min Front Rack Fixer

A) Pistol Progression-

50% of 2 min test into 50 Ft DB SA OH Lunge (switch arms half way)

Rest 60 sec

40% of 2 min test into 100 ft DB SA OH Lunge

(switch arms half way)

Rest 60 sec

30% of 2 min test into 150 ft DB SA OH Lunge

(Switch arms half way)

B) Power Clean x3 + Split Jerk x1

6 sets building to 70-75% of Clean

C) Front Squat x3 + Split Jerk x1

6 sets building to 75-80% of Clean

Friday

Buy in – 2 Rounds

300m Row / 10 Single Arm KB Thrusters (each arm) / :30 sec HS Hold

A) Bench Press 5×5 @60%ish

Metcon – 3 Sets 1 every 5 minutes

20/16 Cal Row

20 Wallballs (20/14)

50 Ft Bear walk (Rx+ 25ft HS walk)

June 20, 2022

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