Monday July 9
Push Jerk
3×3@70%
Split Jerk
3×1@ 85%
AMRAP 11
8 Push Up
10 Front Squat 95/65
12 Box Jump Over 24/20
Tuesday July 10
CHIPPER (for time/reps) – 15min time cap
Partners
*conga line*
125 DU/ 250SS
10ft OH DB lunge – L 50/35
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
400m run
10ft OH DB lunge – L
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
25 T2B
10ft OH DB lunge – L
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
Wednesday July 11
EMOM 10
1-6: Snatch Grip Deadlift + Snatch Pull
7-10: Power Snatch + Snatch Balance + Hang Snatch
3 Min to Find a Max Snatch
For Time: 2k Row
Thursday July 12
For Time:
21 Wall Ball 20/14
21 Burpee Pull Up
200 M Run
15 Wall Ball
15 Burpee Pull Up
400 M Run
9 Wall Ball
9 Burpee Pull Up
600 M Run
Friday July 13
Back Squat
3×8 @ 6-7 RPE
D.T.
5 RFT
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
Saturday July 14
AMRAP 16
10 DB Box Step Over 35/20 per Hand
10 Walking Lunge 35/20 Per Hand
10 Tuck Ups
10 Burpees
Sunday July 15
2 Rounds
1000 M Row
1000 M Run
20 HSPU