Wednesday
6/3/2026
A. 1 Hang Power Clean+ 2 Push Press + 3 Shoulder to overhead (Push jerk or split jerk)
Every 75 seconds x8 sets
-building load from 135#/95# to a tough complex for the day
B. 3 minute AMRAP
5 Dual kb/DB hang to overhead @ 50#/35#
8 DB/kb by side reverse lunges
34 Double unders or 55 single unders
rest 1:00
repeat until you complete 7 rounds or cap @ 4 sets
essentials 6-3-26
A. Every 1:30 x8 total sets
set 1: 2 plate push shuttles + 12-15 DB bench press
set 2: 12-14 reverse lunges + ski erg :30 @ hard effort
+
B. 4 Rounds for time:
75 jump rope
15 dual DB hang clean and jerk
20 anchored ab-mat situps
*13 min time cap
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