Monday, June 11th

June 11, 2018



Every 2 Minutes for 6 Sets, Push Press
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.



3 Rounds, For Time:
400m Run
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

Switch Dumbbell Every 5 Reps


Athletes will begin the day by building to a “heavy” set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 10+ unbroken repetitions if necessary. 


If unable to run:

500m Row

20 Calories on BIke


Within today’s workout, we can make the dumbbell hang clean and jerks the central focus. Because athletes will switch arms every 5 repetitions, the goal will be to complete the 20 repetitions unbroken. Going from wallballs to the dumbbell, we can break up the lighter movement to thrive on the heavier movement. Three to four sets on the wallballs may better allow athletes to hold onto the dumbbell. 10-8-7 or 7-6-6-6 are both viable options. Knowing the wallballs will be broken up a little more, athletes can aim to push the run at a pace they are confident in getting 7-10 wallballs immediately after coming off.


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