Training: 22nd-28th July

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

2 Squat Cleans + 1 Split Jerk

WOD:

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

HSPU

Front Squats, 70kg (50kg)

Bar-facing Burpees

Rx’d + = 88kg (57kg)

Rx’d - = 60kg (40kg)

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TUESDAY

Strength:

10mins to complete: 3x3 Snatch Pulls, 105% of 1RM Snatch

WOD:

For time: (25min CAP)

Run 3km

300 Double Unders

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WEDNESDAY

Strength/Skill:

13mins to complete: 4x3 Overhead Squat- Increase the weight each set

Or

Spend 13 minutes working on any gymnastics movement

WOD:

30-20-10 reps for time of:

Wallballs, 20lb (14lb)

CTB Pull-ups

Alternating DB Snatches, you choose the weight

Rx’d - = Normal Pull-ups

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THURSDAY

Strength:

EMOM for 15mins of:

Min 1: 3 Deadlift- Increase the weight each set

Min 2: 1 Bench Press- Increase the weight each set

Min 3: Rest

WOD:

3 Rounds for time of: (17min CAP)

24 Dumbbell Box Step-ups, you choose the weight

30m Handstand Walk

Rx’d - = 90sec Handstand Hold

Post results to comments.

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FRIDAY

WOD:

“Hall”

5 Rounds for time of:

3 Cleans, 102.5kg (70kg)

200m Sprint

20 KB Snatches (10 each arm), 24kg (16kg)

Rest 2 minutes

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SATURDAY

Strength:

13mins to complete: 3x6 Front Squat- Increase the weight each set

Partner WOD:

AMRAP in 17mins of:

40 Wallballs, 20lb (14lb)

40 Box Jumps, 24” (20”)

40 Synchro Sit-ups

-Break up the reps as you like

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SUNDAY

Rest