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