Week of June 26th, 2017

Monday, June 26th 2017
 
A.
Front Squat - work up to a heavy set of 4
 
B.
For time
1 Mile Run
50 Wall Balls 20/14lbs
30 Hang Power Cleans 135/95lbs
 
Tuesday, June 27th 2017
 
A.
“Murph”
1 Mile run
100 Pull Ups
200 Push Ups
300 Air squats
1 Mile run
 
Wednesday, June 28th 2017
 
A.
Work up to a heavy 1 Power Snatch
 
B.
Work up to a heavy 1 Power Clean and Jerk
 
C.
5 - 10 min. cool down - bike, row or run
 
Olympic weightlifting class:

A.
EMOM for 20 min.
1 Power Snatch + 2 Hang Squat Snatches, TnG, go up in weight every 2 sets, start at 60%

B.
EMOM for 20 min.
2 Power Clean + 2 Thrusters, TnG,  go up in weight every 2 sets, start at 60%

C.
In 6 sets work up to a heavy set of 2 Split Jerk, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row
 
Thursday, June 29th 2017
 
A.
5 x 6 Sumo deadlift @ 80-82.5% of 1 RM Deadlift, rest 2 min.
 
B.
5 x 6 Wide Grip Bench Press @ 80-82.5% of 1 RM Bench press, rest 2 min.
 
C.
Cool down - 5 - 10 min. easy bike, row or run
 
Friday, June 30th 2017
 
A.
Every 90 sec. for 20 Rounds
200m Sprint
 
Saturday, July 1st 2017
 
The Heart Mountain Hike
 
Sunday, July 2nd 2017
 
A.
In teams of 2, alternating sets with your partner (1) (1), (2) (2), (3) (3), (1) (1)...
AMRAP 30 min.
- 15/10 Cal. bike or row + 8 Power Snatch 95/65lbs
- 8 C2B Pull Ups + 8 Squat Clean 95/65lbs
- 8 Toes to Bar + 8 Over the bar Burpees
 
Olympic weightlifting class:

A.
EMOM for 20 min.
1 Power Clean + 2 Hang Squat Cleans, TnG, go up in weight every 2 sets, start at 60%

B.
EMOM for 20 min.
1 Push Press + 2 Split Jerks, go up in weight every 2 sets, start at 60%

C.
In 6 sets work up to a heavy set of 1 Power Snatch + 1 Squat Snatch, not TnG, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row
 
 
Monday, July 3rd 2017
 
A.
For time, in teams of 2, share reps, one person working at a time
100 Push Jerks 135/95lbs
200 KB Swings 24/16kg
300 Goblet Lunges 24/16kg
400 Double Unders
 

Oleksiy Dakhno