Week 24: 12 - 16 June

Monday, 12 June

Strength Squat
3-3-3+

Accessory:
a) High Bar Back Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12

WOD: AMRAP 12
12x Thrusters @ 75/55
6x Burpee Box Jumps @ 24/20


Tuesday, 13 June

WOD1:  “Grace” For time
30x Clean & Jerks @ 135/95

5 min rest

WOD 2: “Nancy” AMRAP 20 minutes
400m Run
15x Overhead Squats @ 95/65


Wednesday, 14 June
Strength Push Press
3-3-3+

Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+

WOD: For time 15-12-9-6-3
Push Jerk @ 115/85
Bar-Facing Burpee


Thursday, 15 June

Strength: Overhead Squat
1-1-1-1-1

WOD: 20 min AMRAP
10x burpee Pullups
20x Wallballs @ 20/14
30x Double Under


Friday, 16 June

Strength: Deadlift
3-3-3+

Accessory
a) Deficit Pushup 5x max reps
b) Pistol Squat 5x12

WOD: AMRAP 20 min
200m run
12x Deadlift @ 135/85
9x hang P. Clean
6x Front Squat
3x Shoulder to OH