Monday July 25
A. 1 snatch pull + 1 squat snatch, 11111, begin a set every 2:00
B. Bent over dumbbell row, 3x68, :60 rest
+
3 rounds for time:
15 toes to bar
5/side tough 1arm dumbbell thrusters
400m run
Tuesday July 26
A. 8:00 skill work of choice (muscle ups, rope climbs, double unders, etc)
B. 1 push jerk + 1 split jerk, 5x1, begin a set every :90
+
AMRAP in 10:00
40 double unders or 80 single unders
15 kettlebell swings
10 handrelease push ups
8 alternating pistol squats
Wednesday July 27
A. 1 & ¼ back squat, 555, 2:00 rest
B. Shoulder press, 2211, 2:00 rest
+
For time:
40 back squats, 45/75
400m run or 500m row
30 front squats, 45/75
400m run or 500m row
20 overhead squats
400m run or 500m row
Thursday July 28
A. Power clean clusters, 4x1.1, 2:00 rest
+
4 sets for reps:
1st :30 pull ups or ring rows
2nd :30 box jumps
3rd :30 wall balls
4th :30 row calories
+
2 rounds not for time:
20m/side 1arm dumbbell overhead carry
:30 hollow rocks
Friday July 29
A. Max out Friday
+
For time with a partner:
Partner 1 does 20 burpees while Partner 2 holds a plank
Partners switch
Partner 1 does 30 sit ups while Partner 2 holds a handstand
Partners switch
Partner 1 runs 200m while Partner 2 does air squats
Partners switch
Partner 1 does 5 wall walks while Partner 2 holds a weight overhead
Partners switch
7/30
Strongman Saturday