15June2015 – Monday

A. Warmup
Med Ball Clean Progression

Jerk Footwork

B. Strength – Clean Complex 4X3
(Squat Clean, Front Squat, Jerk)
* @60,65,70,75

C. WOD – 3RFT
400 M Run
3 Rope Climbs
15 Wallballs (20/14)

D. Optional Extra 4X5
HSPU Negative
* (Rest 90 Secs between)

16June2015 – Tuesday

A. WOD – Back Squat
5-5-3-3-1-1-1 Start @ 70% work to max

B. Optional Extra – 4 rds (90 secs rest between)
3 T2B
4 Pullups
5 C2B

17June2015 – Wednesday

A. Strength – 2 Position Snatch 5X1
*(Mid-Thigh, Floor) 60-70%

B. WOD – 3RFT
15 Thrusters (95,65)
12 Burpees

C. Optional Extra – 12 Min Alt Emom
Even – 1 MU or 5 MU Transitions
Odd – 20 DU’S or 4 attempts

18June2015 – Thursday

A. Strength – Ring Dips 4X8

B. WOD – Rowing 10 Rounds 100 M
* Try to get as close to 100M as possible.  Must be full pulls. Have to do 2 air
   squats for every meter off.  Do 5 pass throughs and inch worms between rounds.

C. Optional Extra – 8 min AMRAP
20 Boxjumps (24,20)
15 Shoulder to Overhead
10 C2B

19June2015 – Friday

A. Strength – Bench Press 5X5
* @70-75%

B. WOD – For Time
400 M Run
20 Pullups
30 DL (135,95)
40 DU (120 singles or 6 attempts)
30 T2B
20 Power Cleans (135,95)
10 Front Rack Lunges (135,95)
400 M Run