2017-07-29


Published July 31, 2017


Monday
1 power snatch @75% on the 40sec x12
1 OHS @75% 40sec x12
11min amrap @53/35
11 SDHP
11 A.swing
11 Thruster single kb

Tuesday
5 rounds
5 push press @75%
5 strict pull ups
500m row
2min rest
TC core work


Wednesday
Weakness work
30min emom
pick 3 skills to work on
and alternate movements

Thursday
1 power clean+front squat+split jerk @75% on min x12
2 back squa0t @75% on the min x12
10min alt with barbell
30 sec bottom air squat hold
30 sec squat jumps

Friday
5x3 split jerks @75% 2min rest
5x4 strict chin ups (add weight if easy)
for time
50 pullups kip
50 push press @95/65

Saturday - 5 rounds
30cal row
3 mu or pull variant
30' hs walk or push variant
3min rest



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