6.22.2020 – 6.27.2020

Monday: 6.22.2020

For time:
100 Double-unders
Five rounds of:
10 Deadlifts 155/105#
10 Front squats 155/105#
10 Shoulder to overhead 155/105#
100 Double-unders
16 minute time cap

Barbell shouldn’t be more than 60% of your front squat 1-rep max.  Use the same weight for the deadlift and the front squat.

Tuesday: 6.23.2020

5-5-5x Back squat with a pause
Control the tempo on the way down and pause in the bottom for a count of two. 


8 Rounds for time of:
6x American kettlebell swings 70/55#
6x Box jump 30/24″

Wednesday: 6.24.2020

Hang snatch high pull + Hang power snatch + Hang squat snatch
In 10 minutes or less, work to the heaviest weight possible with good form. Perform all three reps without dropping the bar.


9-6-3 Reps of:
Hang snatch 135/85# or 80% of heaviest from earlier, whichever is lighter
Pistol squats per leg, alternating legs

The snatches may be power, squat or a combination of both. Scale the squat movement as needed.

Thursday: 6.25.2020

3x Hang power clean
In 8 minutes or less, work to a heavy triple.  This will not be a 3 rep max due to the time constraint so focus on proper mechanics instead.


9 Minute amrap
3 Bar muscle up
6 Burpee over the barbell
9 Hang power clean 115/95# (or 70% of earlier, whichever is lighter)

Friday: 6.26.2020

2x Deadlift
In 12 minutes or less, work to a heavy double. 


6 Minute amrap of:
30x Unbroken* double under
15x American kettlebell swings 55/35#

*The double unders must be unbroken for those performing the workout as prescribed.  Scaling options include 40 double unders with as many breaks as necessary, fewer (broken up or unbroken) double unders, or (only if absolutely necessary) single unders.


Saturday: 6.27.2020

For time:
400m Run


5 Chest to bar pull ups
10 Push ups
5 Squats holding 2x 35/25# kettlebells or dumbbells at shoulder level


Speak Your Mind