Training: 15th-21st July

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

2 Cleans + 1 Split Jerk

WOD:

For time: (12min CAP)

45 Pull-ups

45 Thrusters, 45kg (30kg)

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TUESDAY

Lifting:

10mins to work up to a Heavy Single Snatch

WOD:

3 Rounds for time of: (25min CAP)

Run 800m

16 Burpee Box Jumps, 24” (20”)

4 Snatches, 70kg (45kg)

Rx’d + = 80kg (55kg)

Rx’d - = 60kg (40kg)

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WEDNESDAY

Strength/Skill:

12mins to complete: 3x5 Front Squat- Increase the weight each

Or

Spend 12 minutes working on any gymnastics movement

WOD:

“Mary”

AMRAP in 20 minutes of:

5 Handstand Push-ups

10 Alternating Pistol Squats

15 Pull-ups

Rx’d - = KB Goblet Squats, 24kg (16kg)

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THURSDAY

Strength:

EMOM for 15mins of:

Min 1: 2 Deadlift- Increase the weight each set

Min 2: 3 Push Presses- Increase the weight each set

Min 3: Rest

WOD:

21-18-15-12-9-6-3 reps for time of: (17min CAP)

Ring Dips

Toes to Bar

Push-ups

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FRIDAY

Strength:

10mins to complete: 3x3 Front Squat- Increase the weight each set

WOD:

“Double DT”

10 Rounds for time of: (20min CAP)

12 Deadlifts, 70kg (50kg)

9 Hang Power Cleans, 70kg (50kg)

6 Push Jerks, 70kg (50kg)

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SATURDAY

Strength:

12mins to complete: 4x3 Push Press- Increase the weight each set

Partner WOD:

AMRAP in 16mins of:

Run 100m

8 Burpees

6 KB Snatches, 24kg (16kg)

-Alternate rounds with your partner.

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SUNDAY

Rest