MONDAY, JUN 20
METCON
AMRAP 20:
40 double-under
20 DB snatch, alt arm (50/35)
20 DB goblet lunge (50/35)
40 single-DB push press (50/35)
TUESDAY, JUN 21
Cleans
Every 2:30 x 6:
2 touch-and-go squat cleans
Reps must be completed unbroken (touch-and-go), and a squat clean is required (new athletes may power clean). Build in weight as needed.
METCON
AMRAP 7:
2 squat clean (225/155)
11/8 ring dip
WEDNESDAY, JUN 22
Outlier Triathlon
For time:
2000/1800m row
1000m run
3000/2700m bike
Compare to 1/17/22.
THURSDAY, JUN 23
Deadlift
5-4-4-3-3
These are working sets, meaning you should warm up prior to starting your first working set of 5. Build in weight as needed.
Gymnastics Accessory
3 sets, for quality:
5-10 strict pull-up
Max single unbroken set of push-ups
Rest as needed between sets, about 1:1 (rest as long as it took you to do the pull-ups and push-ups). A range of pull-ups is given to give you leeway depending on your proficiency in this movement.