Wed Jun 24

Train/Move
For Time (20 min Cap):

4 Rounds:
200m Run (or 600/500m Bike)
10 Burpee to 6” Target
5 Strict Pull-ups (or Ring Rows)

2 Min Rest, Repeat

Warm-up
3 Min Cardio of Choice
8 Hip 90-90 Transitions
15s/side Star Planks
10/10 Adductor Stretch
10 Muscle Snatch

Strength/Skill
Every 90s x 8 Sets:
1 Power Snatch + 1 Hang Snatch
start at 45% and build to 65%

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Stimulus
Strength/Skill: deload week percentages and reps, enjoy :)

Train/Move: there are a total of 8 rounds of running, burpees, and pull-ups. After 4 rounds, take a 2 minute break. Each round should be completed just over 2 minutes, or aim for a total of 6 rounds in order to complete the workout under 20 minutes

Wednesday Weightlifting
3 Sets:
2-6 Strict Weighted Pull-ups
10/10 Filly Z-Press
15 Banded Glute Bridges
10/10 Banded Birddog
10 GHD Back Extensions

Slow Snatch: 3 x 3 w/ empty barbell

Snatch: 5 x 2 @ 73%

Hang Muscle Clean + 2 Muscle Clean: 3 x 1 building

Clean Pull + Hang Clean + Front Squat + Clean + Jerk: 2 x 1 @ 67%, 2 x 1 @ 70%