Monday June 16th

All Levels

A. Snatch Push Press
5×3

B. 20 min amrap
30 Pull ups
50 KB Swings 24/16
45 Sit ups
5 HSPU
30 Squats
25 Ring Dips
20 Hang Power Snatches 95/65
15 Knee 2 Elbow
50 Push ups

Beginners

A. Skill- Snatch Push press

B. For time
20 Ring Row
30 KB Swings 24/16
45 Sit ups
5 Wall climbs
30 Squats
20 Box Dips
15 Hang Power Cleans
15 Ballistic Sit ups
40 Push ups

Competiton

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90
D.
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

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Mobility WOD