1-5 JUN 2015

Warm-UP
10 Push Up
10 Cardinal Sit-up
10 SQT
x3 Rounds

Monday
V:
Press
1x10,1x8,2x6, 1x8
*then*
15 min or Work
20 sec Thruster(95/65)
10sec break
20sec Pull-up
10sec break
N:
7 min of WB
*then*
5RFT
20 KB swing
15 Box Jump
10 Goblet SQT

Tuesday
V:
Clean Complex
1 clean Pull, 1 per clean, 1 clean(yes this means SQT 😘)
Up to 80 of PWR clean
*then*
1 clean pull/ 1 clean up to 85%
*then*
3x10 OHS rear Lundge (95/65, 5each leg)
*then*
3 min plank Hold(1 min on, 1 off)
N:
5rds
10 Med Ball P. Clean and Press
15 Weighted SU(no more than 25lb plate)

Wednesday
V:
Build to heavy (85-90%) Hang snatch
*use Sn 1rm not pwr snatch*
*THEN*
4x3 Snatch pulls at 100% of SN 1RM
*then*
3X10 K2E
N:
"ANNIE"
*double the singles if you cannot do double under*

Thursday
7x500m Rower Sprint
2-3min Break
*THEN*
21-15-9
KB swing
Burpee Box Jump Over
V:
Front SQT
1x10
*then*
15-12-9-6
Burpee
V-up

Friday
FAMILY TIME