Friday 28th June

Back Squat

6 x 2 @ 80%

Met Con

Row 500m

Rest 2 min

Row 500

Rest 1.30

Row 500

Rest 1 min

Row 500

Rest 30 secs

Row 500

Thursday 27th June

Rest

Wednesday 26th June

Back Squat

6 x 6 @ 80%

Clean and Jerk

3 waves of 4 x 1 at 70+%

Hero Wednesday: 'McGhee'

30 minute AMRAP

5 Deadlifts 125kg

13 Press Ups

9 Box Jumps 24"

Tuesday 25th June

Push Press

5x3

Weighted Pull Up

3x5

Met Con

12 min AMRAP

5 Thrusters 60/40

100m Sled Drag 60/40

Monday 24th June

Back Squat

6x2 @ 80%

Snatch

3 waves of 4x2

Start the first wave at 70%. Start each wave heavier than the last.

For example, wave 1) 70-75-80-85 wave 2) 72.5-77.5-82.5-87.5 wave 3) 75-80-85-90

Met Con

For Time

Run 800m

50 Pull Ups

Run 400m

50 Sit Ups

Run 800m

Saturday 15th June

Olympic Lifting

Work to a 1RM Snatch and a 1RM Clean & Jerk

Metcon: 'Angie'

For Time

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Squats

You must complete 100 of each movement before you move on to the next.

Friday 14th June

Back Squat

6 x 2 @ 80%

Met Con

10 min AMRAP
5 Shoulder To Overhead 50/35
10 Deadlift 50/35
15 Box Jumps 24/20