MONDAY, JUNE 5th
A. Take 15 minutes to find 1-RM Split Jerk
B. Five rounds for time:
21/15 Calorie Bike
18 Wallballs (20/14)
12 Weighted Box Step-ups (53/35)
* 6 each leg
TUESDAY, JUNE 6th
A. 0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Front Rack Walking Lunges (95/65) in remaining time
WEDNESDAY, JUNE 7th
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for time of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
THURSDAY, JUNE 8th
A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
B. Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell
FRIDAY, JUNE 9th
A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Dynamic Push-Ups x 10-12 reps @ 10X0
B. Against a 4-minute running clock, with 2-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups
SATURDAY, JUNE 10th
A. In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station