Monday-Sunday 190624-30 – Competition

Monday 6/24
Rest Day

Tuesday 6/25
Warm Up
2 rounds:
10/side Single Arm Swings
10/side Suitcase Deadlifts
5/side Thoracic Extensions
7/side Single Arm High Pulls

A. Romanian Deadlifts 3×3 (warm up), 4×6 (work sets)

B. Dumbbell Forward Lunge 3×3/side (warm up), 3×6/side (work sets)

C. Barbell Press in Split Jerk Position 3×5 (moderate tempo)

D. Hang Clean (7 second pause in hang) + Jerk (7 second pause in split) (1+1)×7 (70-80%)

E. 21-15-9 reps for time:
Thrusters (95/65)
Pull Ups
+
15-12-9 reps for time:
Thrusters (115/75)
Chest to Bar Pull Ups
+
12-9-6 reps for time:
Thrusters (135/95)
Bar Muscle Ups

Time cap: 25 minutes

Wednesday 6/26
A. Muscle Snatch + Overhead Squat (5 second pause in squat) X/(3+3)×5, building

B. Snatch Pull + Snatch Pull 1” off Ground (5 second pause) 90%+/(1+1)×5

C. High Hang Power Snatch (5 second pause in hang) 50-60%/1×5

D. Suitcase Marches 3×20 Left +20 Right

Thursday 6/27
Rest Day/Active Recovery

Friday 6/28
Warm Up
3 rounds:
5/side Lateral Box Step uUps
20 seconds Chin Up Hang
5 Yoga Push Ups

A. Barbell Rear Elevated Split Squats 3×3/leg (warm up), 3×6/leg (work sets)

B1. Bent Over Rows with Pronated Grip 3×3 (warm up), 5×5 (work sets)
B2. Barbell Bicep Curls 3×10

C. For time:
1 mile Run
100 Double Unders
25 calorie Bike
50 calorie Row
25 calorie Bike
100 Double Unders
1 mile Run

D. Kipping Handstand Push Ups 5×5 with 5 second pause at top of HSPU

Saturday 6/29
Warm Up
3 rounds:
10 Alternating Push Up Ts
5/side Single Arm Kettlebell Press
5 Ring Kip Swings

A. Bench Press 8×3 (72% of 1 RM), rest 45 seconds between sets

B1. Standing Single Arm Landmine Press 3×3/arm (warm up), 3×8/arm (work sets)
B2. Banded Press Downs 3×10

C. 5 rounds of 3x(1 Muscle Up+2 Ring Dips), rest as needed between sets

D. 5×500 m Row, rest 2 minutes between each round (decreasing split times each time)

Sunday 6/30
7-10 minutes Empty Barbell Snatch Warm Up

A. Above Knee Snatch (5 second pause) + Below Knee Snatch (5 second pause) + Snatch 1” off ground (5 seconds pause) 70%/(1+1+1)×5

B. Back Squat (5 second pause in squat) 5×3, increasing

C. 4 minute AMRAP:
5 Hang Squat Snatches (135/95)
10 Bar Facing Burpees

Rest 2 minutes

4 minute AMRAP:
10 Power Cleans (135/95)
20 Pull Ups

Rest 2 minutes

4 minute AMRAP:
15 Box Jump Overs (24/20)
30 Wall balls (20/14)