2017-07-24


Published July 24, 2017


Monday
1 power snatch @70% on the 40sec x12
1 OHS @70% 40sec x12
10min amrap
10 kb goblet squat @35/22
10 kb goblet lunge
10 burpees

Tuesday
5 rounds
5 push press @70%
5 strict pull ups
500m row
2min rest


Wednesday
1min on 1min off for 30min
single unders
situps
assault bike
burpees
side squats

Thursday
1 power clean+front squat+split jerk @70% on min x12
2 back squat on the min x12
10min alt
30 sec bottom air squat hold
30 sec squat jumps

Friday
5x3 split jerks @70% 2min rest
5x5 strict chin ups (add weight if easy)
for time
50 TTB
50 double kb push press @35/22

Saturday -
for time
1200m run
2 mu
4 strict hspu
50 du
800m run
4 mu
8 strict hspu
50 du
400m run
6 mu
12 strict hspu
50 du
200m run
8 mu
16 strict hspu
50 du



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