training week 6/1-6/7

Week Two  

Day one 

1. 1RM Squat clean 

315  

Rest 4 min  

2. AMRAP wall ball @ 30/20 in 3 minutes  

Rest 12 min 

3. AMRAP 5 

1 squat clean @ 165/110 

1 s2o @ 165/110 

33 reps 

Day two 

1. 1RM Strict Press 

180 pounds 

2. 1 RM weighted pull up (include bodyweight + external load) 

160 pound bw+90 pounds= 250 pounds 

Rest 10 minutes 

3. Death by 10 meters  
   20 rounds.  
   
   

Day Three 

1. For time  

50/30 muscle ups 

6:50 

Rest as needed  

2. 5 rft 

500m row 

15 OHS @ 95/65 

15 Burpee 

17:36 

Day 4 rest day/active recovery day  

Day 5  

1. 1RM Push press 

 275 

2. AMRAP 8 mins @ 80% of A 

@225 30reps 

Rest 4 min 

3. AMRAP in 18 minutes of 

15 box jumps @ 24/20 

12 s2o @ 115/80 

9 TTB  

9 rounds +32 reps 

Day 6 

1. Heavy power snatch 

230 pounds  

2. For time 

5 rft 

5 power clean 115/85 

5 Burpee (AFAP) 

+ 

175m row all out 

Rest 10 minutes 

X 3 

round 1 

3:11 

round 2 

3:11 

round 3 

3:02