Week of June 10th

Monday, June 10th- Overhead Day

A. Strict Press

5x3

B. 21-15-9

LA KB Snatch

LA KB Squat

RA KB Snatch

RA KB Squat

Tuesday, June 11th

6am-12pm: Open Gym

12pm: PUMP

A1. DB Piston Bench Press

4x16 (8/arm)

A2. Chest Flies 4x12

Supinated Grip BB Row

4x8

B1. Iso Curls

4x16 (8/arm)

Iso Kickbacks

4x16 (8/arm)

C1. Elevator Pull-ups

3x5-8

C2. MB Push-ups

3x8-12

D1. Plate OH SIt-ups 4x10

D2. Plate Russian Twists 4x20 (10/side)

Wednesday, June 12th: Hinge/Single Leg Day

A. Deadlift

5x3 (80%+)

B1. Suitcase Step-up to Balance

5x6/side

B2. Copenhagen Plank

5x20 sec/side

Thursday, June 13th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, June 14th: Endurance

A. 3x, 2 min at each station, 20 sec transition between stations

1. AMRAP: 5 burpees + 10 Russian kb swings

2. Bike (cals)

B. 3x, 2 min at each station, 20 sec transition between stations

1. AMRAP: 5 med ball cleans + 10 box jumps

2. Ski (cals)

C. 3x, 2 min at each station, 20 sec transition between stations

1. AMRAP: 5 plate G2O + 10 plate OH reverse lunges

2. Row (cals)

Saturday, June 15th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Power Snatch + OHS

5x (1+2)

C. Snatch

5x2

10am- Mobility/Stability