JUNE 30

AM
Warm up…
3 x 15m Lunge
3 x 15m Overhead Lunge
3 x 10 SOTS Press
Then:
Clean / Front Squat / Jerk
2 x 5 / 5 / 5 reps @ 95#
2 x 4 / 4 / 4 reps @ 135#
2 x 3 / 3 / 3 reps @ 165#
Rest 90sec between sets
Then:
15 x Deadlift @ 185#
20 x Alternating DB Snatches
250m Run
5 rounds 

PM
Warm Up…
5 minute Assault Bike @ Easy Pace
5 minute Assault Bike @ 10 sec Sprint / 50 sec easy 
Then:
10 - 1 Partner Burpee Ladder
Then:
3 x 10 Bulgarian Split Squat @ 2 x 53# KBs in Farmers Carry Position
3 x 10 Bulgarian Split Squat @ 2 x 44# KBs in Front Rack Position
3 x 10 Bulgarian Split Squat @ 2 x 35# KBs in Overhead Position
Then:
18 x Ball Over Box (Chest Height) @ 80# Ball
18 x Box Get Overs
12 x Assault Bike Calories
6 Rounds
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July 1

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June 27