Monday 6/15/15

Strength
Back Squat
Establish 1RM

MetCon
10 to 1
Pistols (Each Leg)
KB Clean and Jerk (Each Arm) @ 70/55
KB SDHP @ 70/55

Tuesday 6/16/15

Strength
EMOM10
Hang Power Snatch, Full Snatch @ 80%

MetCon
150 Burpee Box Jump Overs @ 24/20
*Every 25 reps, perform 1 Rope Climb, including last set of 25 Burpee Box Jump Overs.

Wednesday 6/17/15

MetCon
"Linda" aka "3 Bars of Death"
10 to 1
Deadlift @ 1.5xBW
Bench Press @ BW
Full Clean @ .75xBW

Thursday 6/18/15

Strength
Overhead Squat (5×3)

MetCon
8x200M Sprint
*16:00 Running Clock, perform 1 Sprint every even minute. Record split times and total together for score.

Friday 6/19/15

Strength
Split Jerk (3RM)

MetCon
"Nasty Girls"
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 135/95

Saturday 6/20/15
SCC Beach Wods are at 9am only on the 1st and 3rd Saturdays of the month throughout the year as the weather allows. Located across from PAFB at the Beach House Beach. Address 259 HWY A1A.
Check the Team SCC FaceBook group for more information.