Nothing assigned for June 26, 2019

Nothing assigned for June 26, 2019

Beginner Option:

Deadlift : 5-5-5-3-3-3

Deadlift 5-5-5-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Prioritize technique over loading.

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3 RFT: 400 m, Jumping Alternating Lunges and Pull-ups

3 rounds for time of: Run, 400 m 30 Jumping Alternating Lunges 12 Pull-ups

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5 RFT: 400 m and Dumbbell Front Squats

5 rounds for time of: Run, 400 m 20 Dumbbell Front Squats, pick load

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Strength:

Alt EMOM 10 mins: Kettlebell Widow Makers and Power Cleans

Every 1 min for 10 mins, alternating between: 3 Kettlebell Widow Makers, pick load 4 Power Cleans, pick load

Power Cleans- 1 rep every 15 secs The goal this week is to find the heaviest pairing of the two movements. You will ideally stay at the same weight across all sets.

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Conditioning:

3 RFT: 400 m, Ring Planks, Toes-to-bars and Single Arm Kettlebell Cleans

3 rounds for time of: Run, 400 m Ring Plank, 45 secs 12 Toes-to-bars 12 R Arm Kettlebell Cleans, 53/35 lbs 12 L Arm Kettlebell Cleans, 53/35 lbs

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