Saturday August 1

AMRAP x 15 MINUTES
50 Double Unders
400m Run or 500m Row
30 KB Swings (53/35)
20 DB Hang Power Cleans (50/35)|(35/25)
(Score is Rounds + Reps)

POST WORKOUT STRENGTH
4 SETS
1:00 Banded Curls
-:30 Rest
1:00 Tricep Pull-Downs
-:30 Rest- (Score is Rep

Friday July 31

Friday July 31

Strength
Find 2RM Front Squat

4 SETS
AMRAP x 3 MINUTES*
6 Front Squats (115/75)|(95/65)
6 Wall Balls (20/14)|(14/10)
6 Toes to Bar -:30 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)

Thursday July 30

Thursday July 30

Strength
EMOM x 10min
2 High Hang Power Snatch + 2 Hang Power Snatch

3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/25)
20 Push-Ups
15/12 Cal Row
15 Up-Down
(Score is Total Time)

Wednesday July 29

Wednesday July 29

Strength
4rm Bench Press

EMOM x 6 MINUTES
MIN 1 – :45 Box Jumps (24/20)
MIN 2 – 200m Run
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Fast DB Goblet Squats (35/25)|(25/20)
MIN 2 – 200m Run (=1Rep)
(Score is Reps)

Tuesday July 28

Tuesday July 28

Strength
2Rm Deadlift

FOR TIME
21-15-9 Deadlift (225/155)|(155/105)
Pull-Ups
-Rest 2:00-
9-12-15 Deadlift (185/125)|(135/95)
Burpee Pull-ups
(Score is Time)