Tues 7/29

A. Power snatch, 10x2 @ moderate loads, begin a set every :60

B. Build to a tough 1 rep bench press in 10:00

+

4 rounds for time:

10 power cleans (65/95)

10 alternating pistols

200 meter run

Mon 7/28

A. Squat clean and jerk, build to a max in 15:00

B1. CTB pull ups, 3x12

B2. HSPU, 3x6-8

+

AMRAP in 8:00

10 burpee box jumps

12 alternating DB snatches

300 meter row

Friday 7/18

A. Max out Friday:

+

For time @100% effort:

250 meter row

10 KB swings (53#/70#)

10 burpees

10 KB swings

10 burpees

10 KB swings

250 meter row

Thurs 7/17

A. Front squat waveload, 3-2-1-3-2-1

+

AMRAP in 8:00

10 pull ups

12 HR push ups

14 alternating pistols

4:00 rest

AMRAP in 8:00

10 alternating DB snatches

15 sit ups

40 double unders

Wed 7/16

A1. Bench press, 5x3-5, :60 rest

A2. Power clean, 5x3 :60 rest

B. 5:00 to build to a tough TGU

+

For time:

5 wall walks

10 burpee box jumps

15 KB swings

20 wall ball

15 KB swings

10 burpee box jumps

5 wall walks