Monday July 24 - Saturday July 29, 2023

Monday July 24

Part A

4 x 4 Front squats @ 85%

Part B

3 x 30sec Speed back squats at 60% of front squat Rest 1min

Part C

3 rounds                                            
400m Run                                       
21 KBS 1.5/1p                                    
21 Pull ups

Tuesday July 25

Part A

EMOM x 5                                                   
2 sets -Alternate 1 kPull up and 2 T2B (6reps unbroken)

Part B

30 Alt DB Snatch 55/35                                        
30 Pistols                                        
20 alt DB Snatch 65/45                                         
20 Pistols                                              
10 alt DB Snatch 75/55                                              
10 Pistols

Wednesday July 26

Part A

6 x 3 Strict press

Part B

1 set of as many reps as possible of unbroken Sh2Oh @ 70% of todays triple

Part C

3 rounds x 4min AMRAP                 
21/18 cal row                                   
15 P cleans                                        
9 Burpee Box Jumps 24/20                                                     
Rest 2min                                                
Round 1 135/95                            
Round 2 115/85                           
Round 3 105/75

Thursday July 27

ANDI
100 Hang Power Snatches 65/45
100 Push Presses
100 SDLHP
100 Front Squats                         
Rest 3 min                                                
100 abmat sit ups                              
50 GHD    
                     
Friday July 28

Part A

4 x 6 Bench Press 2,2,0,0-tempo

Part B

E2MOM x 8                                                  
5 HSPU                                                          
10 Air squats                                     
15 Abmat sit ups                                
Max reps Cal row                             
Rest 1min      
                                
Saturday July 29

For time- Broken up as needed                                                            
50 Strict pull ups                               
100 HR Push ups                               
5000m run