Monday, July 22nd - Saturday, July 27th

Monday

(A) Back squat - 5 x 5, ~80%

(B) 3 x 2 minute rounds, rest 1 minute

  • 15 thrusters

  • max row calories

Tuesday

(A) Tall Snatch -  8 x 1 OTM, then 6 minutes to build to a heavy single

(B) AMRAP in 12 minutes

  • ïRun 300m

  • ï16 single arm DB hang clean & Jerk

  • ï16 ABMAT sit-ups

Wednesday

(A1) 3 x 12 -15 Reverse V up on Rower

(A2) 3 x 12 - 15/each  kneeling Pallof press

(B1) Ab wheel - 3 x 8 - 12

(B2) Hollow hold - 3 x 20 - 30s

(C) 4 x OT4M - 500m Row

Thursday

(A1) (Power Clean) + Push Press - 5 x 5

(A2) Dual DB row - 5 x 4 @ 21X2

(B) AMRAP in 10 minutes

  • 10 push press

  • 10/7 calories assault bike

  • 20s hollow hold

Friday

(A) Deadlift - 5 x 2 @ same weight

(B) 5 rounds, 15 minute cap

  • 12 DB Deadlifts

  • 9 DB Hang power clean

  • 6 DB Push Jerk

Saturday

(A) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

  • Clean

  • Z press or Handstand push up