2017-07-08


Published July 10, 2017


Monday
6x3 snatch @ 80% (90sec rest)
12 min amrap
6 power cleans @165/125
8 burpees over bar
12 jumping air squats

Tuesday
6 rounds of
6 S2OH @155/115 (or up from last week)
6 strict ring pull ups (add weight)
200m F carry @53/35

Wednesday
45min
90 on - 90 off of
-rowing
-assault bike
-ski
-single unders
-plank


Thursday
6x3 cleans @80% (90sec rest)
5x5 back squat @80% (90sec rest)
10min emom
45 on of double rack hold @53/35
45 on dead hang pull up

Friday
6x3 split jerk @80% (90sec rest)
10min
1000m row
then wallballs with remaining time
(wb = score)

Saturday -
20min amrap
1 ring mu
1 hspu
100m jog
2 ring mu
2 hspu
100m jog
etc....



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