Monday July 18
A. Squat snatch, 10x1 @6575% of 1RM snatch, begin a set every :60
B. Bent over dumbbell row, 3x810, :60 rest
+
AMRAP in 10:00
200m run or 250m row
15 wall balls
15 handrelease push ups
+
2 rounds not for time:
50m farmers carry
:30 flutter kicks
Tuesday July 19
A. 8:00 gymnastics technique work
B. Split jerk, 6x1 starting light and adding, begin a set every :90
+
For time:
50 double unders or 100 singles
10 tough dumbbell push press
15 burpees
20 box jumps
25 sit ups
50 double unders or 100 singles
25 sit ups
20 box jumps
15 burpees
10 tough dumbbell push press
50 double unders or 100 singles
Wednesday July 20
A. Front squat, build to a tough single in 10:00
B. Shoulder press, 2222, 2:00 rest
+
For 8:00
1 squat clean, 65/95
5 toes to bar
2 squat cleans
5 toes to bar
3 squat cleans
5 toes to bar
4 squat cleans
5 toes to bar
Etc.......
Thursday July 21
A. Power clean clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets
+
For 8:00
Evens 8 alternating pistol squats, weighted if possible
Odds :30 strict pull ups, ring rows, or negatives
+
3 rounds for time:
400m run or 500m row
20 kettlebell swings
+
Not for time:
Accumulate :60 hollow hold
Friday July 22
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade movements
3 wall walks
10 dumbbell thrusters
200m run
