SCC PROGRAM 6/30 TO 7/5

Monday 6/30

Establish 1RM Thruster

1 RFT
21 Ring Muscle Ups
15 Cleans @ 225/135
9 Deadlifts @ 335/225

Tuesday 7/1

EMOM12
Snatch, OHS, OHS x 1

AMRAP5
Calorie Row
Then
AMRAP5
OHS @ 135/95

Wednesday 7/2

60 Medicine Ball Lunges @ 14/10
50 Medicine Ball Pullups @ 14/10
40 Medicine Ball Ring Dips @ 14/10
30 Medicine Ball Pistols @ 14/10
20 Medicine Ball HSPU @ 14/10
10 Medicine Ball to Bar @ 14/10

Thursday 7/3

Establish 1RM Deadlift

6 Rounds
400M Run
40 Double Unders

Friday 7/4

Establish 1RM Jerk
Then
Establish 20RM Jerk

3 Rounds
30 Burpees
20 Wall Balls
105′ Plate Pinch Carry @ 45/25

Saturday 7/5

BEACH SURPRISE
Details to be released this week