22June2015 – Monday

A. Warm-Up
100 DU (or Attempts)
Snatch Progressions
3x: 10 Muscle Snatches + 10 OHS

B. Strength
Snatch 6×2 @ 80%

C. WOD – 5RFT
5 Power Clean (185/115)
10 HSPU
20 WB (20/14)

D. Extra – 3RNDS
10 strict leg lifts
250 m row

23June2015 – Tuesday

A. Warm-Up
Partner Wod: 3x 20 WB Tosses + 20 situps

B. Strength/WOD
Front Squat 5-5-3-3-1-1-1 work to max

C. Extra – OE EMOM – 12 Minutes

Even: 200 m run
Odd: 8-10 strict pullups

24June2015 – Wednesday

A. Warm-Up
200 m High Knee Skips
3x: 10 Barbell good-mornings + 20 OTB hops

B. Strength

Deadlift: 5×5 75-80%

C. WOD – 20 min AMRAP
7 power snatches (115/75)
12 OTB burpees
25 Ball Slams (20/14)

D. Extra
Every 15 sec for 15 minutes: MU + dip on low rings

25June2015 – Thursday

A. Warm-Up
Speed Ladder Drills

B. Strength/Gymnastics
15-20 minutes to work on MU and progressions

C. WOD/Recovery
Squat 5×6 @ 50%
5x: 400 m row + 20 GHD situps + 20 Hip extensions

26June2015 – Friday

A. Warm-Up
Clean Progressions
3 Position Clean Work
3x: 10 Front squats + 10 Strict Press

B. Strength
Clean Complex: Hang Clean+ Clean + Jerk – 4×3 65%, 70%, 75%, 80%

C. WOD For Time:
200 m run
5 Ground to Overhead (155/105)
400 m run
7 GtO
800 m run
9 GtO
400 m run
7 GtO
200 m run
5 GtO

D. Extra:
3x: 10 HSPU negatives (5 second decent) + 10 barbell rollouts + 10 Strict ring dips