5/31/17: Wednesday
Squats
Week 6 / Day 1
1RM Front Squat x .9 x .9
6 Sets
3 Front Squats + 6 Back Squats
then
21-15-9
Clean and Jerk (135/95)
Toes to bar
*10 minute cap*
5/30/17: Tuesday: Oly 6:30pm
3 Rounds for reps
Minute 1 : Max Calorie Row
Minute 2 : Max Dumbbell Snatch (50/35)
Minute 3 : Max Box Jumps (24/20)
Minute 4 : Max Burpees
Minute 5 : Max Russian Kettlebell Swings (70/55)
Minute 6 : Rest
5/29/17: Monday: Hero Wod Murph!
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Partition reps as necessary*
*If you have a vest, wear it*
5/26/17: Friday
5 Rounds for completion:
10 Romanian Deadlift
10 Glute Ham Raises
then
For time:
30 Box Jump Overs (30/24″)
30 Pull-ups
30 Kettlebell Swings (70/55)
30 Wall-balls
30 Toes to bar
30 Burpees
30 Strict dips