June 27 - 30, 2017 | "Weekly Programming"

Monday, June 26, 2017
Skill:
Jerk Technique 
Hero WOD: "Abbate"
-1 mile run
-21 clean and jerks 155/105
-800m run
-21 clean and jerks
-1 mile run
**power clean is rx

Tuesday, June 27, 2017
Skill:
Front Squat 5,5,3,3,2,1
WOD
AMRAP 15
- 10 Sit-ups 
- 8 HSPU
- 1 muscleup (bar or ring)

Wednesday, June 28, 2017
Skill:
EMOM 10
-3 deadlifts 225/135
-20 double unders
WOD: 
21-15-9
- KBS 53/35
- burpee box overs 24/20

Thursday, June 29, 2017
Skill:
Bench press 5,5,3,3,2,1
WOD:
San Fran Crippler 
- 30 back squats (body weight)
- 1000m row

Friday, June 30, 2017
WOD: Partner chipper!
1 partner works while the other rests. 
- Run 400m (both)
- 50 box overs 24/20
- 30 power cleans 135/85
- 40 box overs
- 30 hang cleans
- 30 box overs
- 30 thrusters

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