6/7/16

• warmup: 400 M run then Power Snatch tech work
• 
  
• A. Power Snatch 1RM in 15 min
• 
  
• B. AMRAP 13 (outdoors)
• 
  
• 40 M heavy sleds (195/125)  *sled weighs 60#
• 
  
• 10 burpees
• 
  
• 100 M run
• 
  
• *
• 
  
• C. Core - 3 rounds
• 
  
• 30 hollow rock
• 30 double unders

6/6/16 - Fran

• A. Hang Power Clean 1RM
• 
  
• B. Fran 21-15-9 (10 minute cap)
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• C. begin at 10 min mark (even if not finished with Fran) 30-20-10
• 
  
• Wall Balls (20/14)
• Toes to Bar

6/4/16

• coaches choice warmup
• 
  
• 18 min AMRAP
• 
  
• 20 Alt. KB Step ups (24"/20") (53/35)
• 12 box jumps (24/20)
• 12 Pullups / ring rows for BC
• 100 M run

6/3/16

• warmup - coaches' choice
• 
  
• A. Single Arm DB/KB row 3x8/arm
• 
  
• B. AMRAP 15
• 
  
• 10 Thrusters (135/95) / double or single KB thruster for BC
• 10 Row for calories
• 40 double unders / lateral hops

6/2/16

• A. Back Squat 3-3-3-3-3
• 
  
• B. AMRAP 12
• 
  
• 8 Ring Dips / 2x box dips
• 16 Toes To Bar
• 24 Alternating DB Snatches (55/35)
• 
  
• C. Plank 1 min on, 1 off x5