Training 6-20-16 to 6-26-16

Monday 6-20-16

A1: Front Squat @30x1 - 5, 3, 1, 5, 3, 1
A2: Banded Shoulder Stretch 30s/side
+
3 Sets with no rest

8 DB Thruster
30 Double Under
8 DB Thruster
15 Burpee

Tuesday

A1: Jerk - 5, 5, 3, 3, 1, 1
A2: Foam Roll Lats 30s/side
+
4 Sets
5 Single Arm Overhead DB Lunge/side
3 Wtd Strict Pull Up
12 Box Jump
3 Wtd Strict Pull Up
30 Mountain Climber
Rest 1

Wednesday

A1: Farmer/Waiter Walk 30m/side x 3
A2: Banded Shoulder Stretch 30s/side
B1: Windmill 10/side x 3
B2: Heavy WTD Plank 60s x 3
C1: Straddle Hollow Hold - 30s x 3; no rest
C2: Glute Bridge - 20 x 3; rest 1
C: Assault Bike - 60s Maximum Effort for Calories x 6
*Complete at any point during class with a minimum of 6 minutes rest between sets

Thursday

A: Hang Clean + Clean - 2+1 x 10 OT2M
+
12 OTM 

Row 15-20 Cals
8 KB Snatch/side
Toes to Bar - 8

Friday

A1: Back Squat @31x1 - 9, 6, 3, 5, 3, 1
A2: Banded Shoulder stretch 30s/side
+
15 OTM

Chin Above Bar Hold + Deadhang - 25s + 10s
Wall Facing Handstand Hold - 30s
10 Russian KBS

Saturday

Partner Workout

2 Sets

AMRAP 5 Rest 1

Max Assault Bike Cals
16 Alternating DB Snatch

AMRAP 5 Rest 1

Max Rower Cals
20 Wall Ball

AMRAP 5 Rest 1

AMRAP 5 Toes to Bar + 5 Burpee
5 Pt Shuttle Sprint