Monday July 20-Saturday July 25, 2020

Monday July 20

Part A

4 x 3 Power clean thruster- this is the same as a cluster but land the clean in a power position

Part B

EMOM x 4                                                
8 Thruster @ 50%

Part C

4 rounds                                                
1min cal row                                        
1min power cleans 135/95                
1min lateral BB burpees               
1min rest

Tuesday July 21

Part A

15min rMU practice

Part B

Ring complex x 4                                      
1 rMU or 2 r Pull up                          
1 inversion                                                 
8 TTR

Part C

4 rounds                                           
400m run                                          
4/2 rMU                                                           
8 deficit HSPU 2"                                         
12 alt pistols

Wednesday July 22

Part A

Snatch balance 3 x 3

Part B

1 Power Snatch + 1 Hang Squat Snatch x 6 sets

Part C
                                                   
50 air squats                                                
50 DU's                                                        
50 push ups                                      
50 DU's                                               
50 Lunges                                          
50 DU's                                                
50 Pull ups                                             
50 DU's                                                 
50 KB swings 1.5/1p                             
50 DU's                                                   
50 Box jumps 24/20

Thursday July 23

Part A

EMOM x 5                                                                       
SA Dumbbell complex                             
each arm completes 1 complex each min                                                              
1 strict press                                       
2 push press                                     
3 push jerks

Part B

400m run                                        
3 rounds                                                             
7 K2E                                               
14 DB snatch 50/35 (7 R, 7 L)
then 400m run                                                         
3 rounds                                             
7 TTB                                                     
14 DB H clean & jerk (7 R, 7 L)

Friday July 24

Part A

Deadlift                                            
With a running clock                              
0:00- 9 reps                                         
2:00- 7 reps                                                 
4:00- 5 reps                                         
6:00- 3 reps                                        
8:00 -1 rep                                              
9:00- 1 rep                                             
10:00- 1 rep                                     
11:00 -1 rep                                        
12:00 - 1 rep  

Part B

1-2-3-4-5-6-7-8-9-10:                   
DB Burpee box step overs 24/20 35/25lb DB’s
25 DU's after each round
      
Saturday July 25

Part A

Death by deconstructed burpees- every minute add one rep to each movement starting with 5                                 
5 push ups                                        
5 High planks to squat                    
5 Jump squats  

Part B

1 round                                                     
120 DU's                                                       
800m run                                     
40 Front squats 95/65                        
2 rounds                                                   
60 DU's                                                       
400m run                                                       
20 Thrusters 75/55                          
3 rounds                                                   
30 DU's                                                    
200m run                                                    
10 strict press 65/45