June 2017

Heavy

“DT”

5 Rounds

12 Deadlifts (155/105; 135/95; 115/80; 95/65; 80/55)

9 Hang Power Cleans (155/105; 135/95; 115/80; 95/65; 80/55)

6 Push Jerks (155/105; 135/95; 115/80; 95/65; 80/55)

Light

“Open 14.2”

From 0:00-3:00

10 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)

10 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)

From 3:00-6:00

12 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)

12 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)

From 6:00-9:00

14 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)

14 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)

*Rest for remainder of 3:00 period after finishing prescribed work.

*Continue pattern until unable to complete prescribed work in prescribed period.

Long

“Wittman”

7 Rounds

15 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/10)

15 Power Cleans (95/65; 80/55; 65/45; 50/35; 35/25)

15 Box Jumps (24/20; 20/16; 16/12; 12/8; 10/6)

Bodyweight

“JT”

21-15-9

Handstand Push-up; 12-9-6 Handstand Push-up; 45% BW S2OH; 35% BW S2OH; 25% BW S2OH

Ring Dip; 12-9-6 Ring Dip; 12-9-6 Bar Dip; Box Dip; 12-9-6 Box Dip

Push-up; Push-up; 12-9-6 Push-up; Kneeling Push-up; 12-9-6 Kneeling Push-up

Endurance

Row 2k

Speed

Run 400m

Power lift

1 RM Back Squat

Olympic lift

1 RM Hang Snatch