June 2 - 8

Monday:

German Volume Training
Bench Press
10 reps on the minute for 10mins

WOD
For Time (10min cap)
80 Burpees
At the beginning of every minute, starting with 0:00, perform 5 power cleans 50/35kg


Tuesday:

Deadlift x 4
1x6@Heavy reset
1x6@ 5%less from last set
1x6@ 5%less from last set
1x6@ 5%less from last set
Not TnG reset all reps
Rest 1 mins
then
Superset x 5 to 7 False grip pull ups (.use tennis balls
suggested, Partner assisted not bands ..
Rest as need it between sets

WOD
Baseline
(500m Row
40 Air Squats
30 Sit Ups
20 Pushups
10 Pull-ups)


Wednesday:

E2MOM x 5
5 to 15 Kipping HSPU
add deficit as needed

WOD
EMOM 15min
1. 10 DB Front Rack Lunges 22.5/15kg
2. 15 KB Swings 32/24kg
3. Max TTB


Thursday:

Ring strict Muscle Ups
1 Strict Muscle Ups + 2 dips on the minute for 10min

Scale
5 Rounds for quality:
6 Low Ring Transitions
6 Ring Swings
6 Ring Dips

WOD
EMOM 12:
Odd min HS Walk x Distance
Even min Rest


Friday:

Power Snatch:
3,2,2,1,1.

WOD
6 Rounds For Time:
24 Air Squats
24 Push- Ups
24 Walking lunges
400m run

Saturday:

Weightlifting
Clean and jerk:
Work up to a heavy single for the day

Back Squat
10x60%
8x 65%
6x70%
6x75%
6*80%

TEAM WOD
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Odd Run( Boys 25k+)(Girls 12.5k+)
100 Deadlifts (65/45)
400 Meter Odd Run( Boys 25k+)(Girls 12.5k+)
80 Hang Power Cleans (65/45))
400 Meter Odd Run( Boys 25k+)(Girls 12.5k+)
60 Front Squats (65/45))
400 Meter Odd Run( Boys 25k+)(Girls 12.5k+)
40 Push Jerks (65/45))
400 Meter Odd Run( Boys 25k+)(Girls 12.5k+)
20 Clusters (65/45)


Sunday:
TBC