7.9.18 – 7.14.18

Monday: 7.9.18

3x Front squat
In 12 minutes or less, build to a heavy triple. 


6 Minute amrap of
5x Hang power cleans 115/75#
4x Front rack step back lunges with the same bar
3x Burpees over the bar

Tuesday: 7.10.18

25-20-15-10-5 Reps of
American kettlebell swings 55/35#
Hand release push ups
Ab mat sit ups

Wednesday: 7.11.18

15 Minute amrap with a partner of
10x Alternating single arm dumbbell snatch
20/15 Cals on rower
60′ Single arm overhead walking lunge 50/35# (30′ right hand, 30′ left hand)

One partner working at a time.  Partners will alternate all the reps for a given movement and rest until their partner does the same (for example, partner 2- snatch, partner 1- row, partner 2- lunge, partner 1- snatch, etc).

Thursday: 7.12.18

4 Rounds for time
15x Pull ups
10x Thrusters 95/65#
15x Ring rows (feet elevated to high of rings and chest contact with thumbs for RX)
60′ Farmer’s walk 70/55# kettlebell per hand

Friday: 7.13.18

In 50 seconds
20′ Handstand walk
Max squat cleans at 155/105# with remaining time

Rest exactly 2:10 and repeat for 4 rounds.  Record total squat clean reps across all four rounds, handstand walk modification, and weight used on the clean.

Then, time permitting

Flex Friday
Boulder shoulders

Saturday: 7.14.18

14 Minute amrap of
2x Legless rope climbs 10′
12x Wall ball shots 20/14#
9x Deadlifts 185/125#
9/6 Cals on air bike

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