Monday July 11

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A. Squat snatch, 8x1 @65­70% of 1RM, begin a set every :60

B1. Chin over the bar hold, 3x max up to :30, :60 rest

B2. 1­arm dumbbell row, 3x5­6/side, :60 rest

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AMRAP in 7:00

8 toes to bar

10 alternating tough dumbbell snatches

200m run

Tuesday July 12

A. 1 power clean + 1 hang power clean + 1 split jerk, 1­1­1­1­1, begin a set every 2:00

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For 8:00

Evens­ 1 rope climb or 2 seated to standing rope pulls

Odds­ :30 double under practice

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3 rounds for time:

2 wall walks

10 goblet squats

2 wall walks

35 double unders or 70 single unders

Wednesday July 13

A. Front squat, 2­2­2­2 @22x1, 2:00 rest

B. Shoulder press, 3­3­3, 2:00 rest

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For time:

“Mini Elizabeth”

15­12­9

Power cleans, tough

Ring dips or hand­release push ups

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Not for time:

Accumulate 2:00 front leaning rest

Thursday July 14

A. 1 snatch balance + 1 overhead squat, 1­1­1­1­1, begin a set every :90

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15:00 @85%

400m run or 500m row

12 alternating pistol squats

10 burpees

8 pull ups or ring rows

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5 sets:

:15 hollow rocks

:15 rest

Friday July 15

A. Max out Friday

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AMRAP in 10:00 with a partner, one person working at a time:

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