WODs for the week of 06/24/2019

Monday, 06/24
400 meter run
21 squat cleans @ 45%
400 meter run
15 squat cleans @ 60%
400 meter run
9 squat cleans @ 75%
400 meter run

Tuesday, 06/25
5×5 strict press

3 rounds for time:
500m row
30 kettlebell swings 53/25#
15 burpees

Wednesday, 06/26
20 minute AMRAP: 

5 strict pull-ups / ring rows
5 toes-to-bar
10 goblet squats 53#/53#

10 strict pull-ups / ring rows
10 toes-to-bar

20 goblet squats 53#/53#

15 strict pull-ups / ring rows
15 toes-to-bar

30 goblet squats 53#/53#

20 strict pull-ups / ring rows
20 toes-to-bar

40 goblet squats 53#/53#

25 strict pull-ups / ring rows
25 toes-to-bar

50 goblet squats 53#/53#

etc…

Thursday, 06/27
part a)
4 min EMOM:
5 power snatches
4 min EMOM:
3 power snatches
4 min EMOM:
1 power snatch
*increase weight as reps decrease
*challengers will perform 5 hang power snatches every minute
part b)
10 min AMRAP:
10 box jumps
20 v-ups / atomic sit-ups

Friday, 06/28
5 rounds for quality:
90 foot sled push
ME floor press (15-25 reps)
400 meter run
women: four 45# plates
men: six 45# plates

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