Monday 6/1/2020:
Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat
3 Sets of 3
Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Conditioning (in class)
“The Return”
15min AMRAP
10 deadlifts (185/135)
12 TTB
14 air squats
HOME WOD:
“Return home”
15min AMRAP
10  double DB hang cleans (50’s/35’s)
12 V-ups
14 air squats
Tuesday 6/2/2020:
Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups
Conditioning (in class)
“Flex On em”
For Time:
50 AbMat Sit-ups, 25 hang cleans, 25 S2OH
40 AbMat Sit-ups, 20 hang cleans, 20 S2OH
30 AbMat Sit-ups, 15 hang cleans, 15 S2OH
Barbell: (95/65)
Erg Bike Recovery
20 Minute Recovery Pace
HOME WOD:
“Flex Seal”
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
Wednesday 6/3/2020:
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″
Conditioning (in class)

“25 Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
12 Front Squats (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral barbell Burpees
9 Thrusters (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral barbell Burpees
6 Clusters (115/85)
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
HOME WOD:
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
Body Armor
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets
Thursday 6/4/2020:
Tbd
HOME WOD:
TBD
Friday 6/5/2020:
Box Squats
On the Minute x 10:
2 Box Squats
Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses
Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk
Conditioning (in class)
“eHarmony”
For Time: (15min cap)
20 Sumo Deadlift High Pulls
20 Front Squats
20 Hang Squat Cleans
20 Power Snatches
20 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
Body Armor
Not For Time:
15-12-9:
Strict Ring Dips
Hand Release Push-ups
After Each Round: 21 GHD Sit-ups
HOME WOD:
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 5 Burpees
Body Armor
3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups
Rest 1 Minute Between Sets
Saturday 6/6/2020: 
Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Directly Into…
2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit
Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups
Dumbbells: 50’s/35’s
KILOS: 22.5’s/15’s
Conditioning
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter Wreck Bag Run (70/50)
KILOS:
Barbell: 52/38
Wreck Bag: 30/22.5
HOME WOD:
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power Clean and Jerk
400m Run
100m Single DB Farmer Carry
Body Armor
Alternating Single Arm Curl to Strict Press
* Split Reps Evenly Between Arms
* Rest as Needed Between Sets