Wednesday 06/10
Body Armor - Alt OTM x 4 RDS
10 Barbell good mornings
:20 Side plank ea
20 Standing plate risers
15 Hollow Tucks
WOD - 3 RFT
1,000m Row - 500m Row - 250m Row
30-20-10 Alt DB Snatch (50/35)
30-20-10 DB Goblet Rev. lunge
Tuesday 06/09
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 5 RFT
15-12-9-6-3
C2B
Box Jump Overs (24/20)
Wallballs (20/14)
Monday 06/08
Strength - Every 90s x 8 Sets
2 Power Cleans
Build based off feel
WOD - 14 min AMRAP
200m Run
6 Power Cleans (155/105)
12 Lateral Burpees
Friday 06/05
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6–10= 1 Snatch
Build based off feel
Thursday 06/04
WOD - 16 min AMRAP
15/12 Cal Row
12 KB Swings (53/36)
9 Burpees
2 Rope Climbs
Post WOD - 5 Rounds
Double KB Holds
:20 Farmers carry hold
:20 Front rack hold
:20 Overhead hold
1:00 Rest