FRIDAY 06.30.2017

A. Deadlift 1×5 reps @ 50% of possible 3-RM 1×3 reps @ 75% of possible 3-RM 1×2 reps @ 85% of possible 3-RM 1×1 rep @ 90-95% of possible 3-RM Test 3-RM B. AMRAP 7: 7 Box Jumps 24/20 7 Burpees 7 KB Swings 53/35  

WEDNESDAY 06.28.2017

A.5 Sets: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes between sets B. AMRAP 9: 6 Ground to Overhead 135/95 12 Toes to Bar  

MONDAY 06.19.2017

A. In teams of two complete for time: 80 Pull-Ups 400m Farmer’s Carry (heavy, swap weights as often as needed) 80 Wall Balls 20/14 400m Farmer’s Carry 80 Burpee Box Jump-Overs 24/20 400m Farmer’s Carry