Wed July 30

A. 8:00 gymnastics technique work. Muscle ups, HSPU, pistols, etc

B. Front squat, 4x3 

+

EMOM for 15:00

1st min- 12 KB swings

2nd min- 10 toes to bar 

3rd min- 40 double unders

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