Monday, June 15th

A) 3 sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Hang Clean High Pull x 5 reps (just above knee)
Rest 45 seconds
Kettle Bell Swing x 15-20 reps
Rest 45 seconds

B) Every 2 minutes, for 6 minutes (3 sets):
Turkish Get up x 2 reps each arm

WOD: Four sets of:
Jump Squats with Barbell x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

A) 15 min to build to a 3 rep max Power Clean

B) Deadlift: (based off training max)
Set 1:3@70%
Set 2:3@80%
Set 3:ME@90%
Rest 2-3 minutes

C) Four sets of:
Jumping Lunges with Barbell x 20 reps
(with the barbell on your back. Choose a weight that you can do 20 reps unbroken)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

3 sets: 
8 Good Mornings @3111
Rest 60 seconds
10 DB External Rotations
Rest 60 seconds


Optional conditioning would be performed at least 3 hours before or after the primary work.
Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531