June 11 - 17

Monday

Back Squat DELOAD
4x5 @ 60%-65%,70%,75%
​
WOD
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 70
Women: 50

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 60.
Women: 40

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 35
Women: 25


Tuesday
E2MOM x 5
2 to 5 x Strict HSPU + 5 to 12 Kipping HSPU

WOD
5 RFT
20 KBS 24/10
10 Wall Balls
10 TTB
10 Wall Balls
(14 Mins Cap)


Wednesday
Deadlift x 4 
1x12@Heavy reset 
1x12@ 5%less from last set 
1x12@ 5%less from last set 
1x12@ 5%less from last set 
Not TnG reset all reps
 Rest 1 mins then
Superset 30s hang+ 15s hold at the top We will increase weithg in the next weeks

WOD
For Time
30-20-10 of:
Slam Balls
Burpees over Ball


Thursday


Push Press
Push Jerk
Split Jerk
2+2+2x 5 Sets
Heavier than last week focus on vertical torso


WOD
10 Rounds
200/100 meters run
1 Rope Climb


Friday
Chest to bar Pull ups
4 x 12 reps (zero kip allowed)Heavier than last week focus on vertical torso

WOD
3 RFT
400m row
30 Ab-mat Sit-ups
20 Double KB Swings
10 Ring Dips


Saturday

Back Squat Testing week
5x60%
3x70%
2x80%
2x90%
1x95%
1x102.5%


Sunday
(EVA)
Run 800 meters
2 pood KB swing, 30 reps
30 pullups