Week 23: 5 - 9 June

Monday, 5 June

Strength Deadlift
5-3-1+

Accessory
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12

WOD: AMRAP 12 min
4 Clean & Jerks @ 135/95
12 Box Jump Overs @ 24/20

Tuesday, 6 June

Strength: squat clean
3x3

WOD: AMRAP 18 min
10 Hang Power Cleans @ 115/85
10 Front Squats
10 Bar-Over Burpees

Wednesday, 7 June

Strength Squat
5-5-5+

Accessory
a) plyo-Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 6-12

WOD: AMRAP 14 minutes
200m Run
14x Power Snatch @ 75/55
7x Burpee Box Jump @ 24/20

Thursday, 8 June

Strength Push Press
5-5-5+

Accessory
a) Strict Press 5 x 10
b) Chin Up 5 x 6+

WOD: AMRAP 10 minutes
3x thruster @ 135/95
9x Pistols (each)
21x Double Unders

Friday, 9 June

WOD 1, For time 15-12-9-6-3
Cal row
Over-rower Burpees  Scale as needed

WOD 2: AMRAP 20 minutes
20x Squats
10x C2B Pullups
5x HSPU