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Workout of the day – Monday June 28th

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Warm up
7 min AMRAP:
6x50ft. shuttle run
12 single arm dumbbell power cleans
5/arm single dumbbell push press

Overhead Squat
6×3, increasing to a challenging set of 3 for the day
Bar should be taken from the rack

3 RFT:
10 power snatches 95/65 lbs
12 bar facing burpees
— Rest 3min, then:
FT: 500m row

time cap: 13 min


A) Every 5 min for 5 rounds, each for time:
250m/200m row
12 alternating single dumbbell power cleans 50/35 lbs
50 air squats
50 double unders

B) 15 min alternating EMOM:
3 wall walks
12/9 cal ski
6×50 ft. shuttle run