Friday 7-31

Mobility: Hams/Shoulders

A: 4-4-4-4-4
Back Squat

B: 7 min AMRAP
10 Alt. DB Snatch 45/25
10 Box Jump 24/20

2 min Rest

C: 7 min AMRAP
5 Burpee Plate Jumps
10 Push Up
10 OH Plate Lunge 45/25

Standard

Thursday 7-30

Mobility: Hips/OH Pos

A: 10 min to Build Heavy Single
Clean and Jerk

B: 10 min to Build Heavy Double
Thruster

C: For Time
800 m Run
21-15-9
Thrusters 115/85
T2B

D: 100 AMSU or 50 GHDSU

Standard

Wednesday 7-29

Mobility: IT Bands/Adductors/Lats

A: 5 min DU Skill
* If you have DUs, 5 min AMRAP

B: 3-3-2-2-1-1
Snatch Balance (Rig)

C: 2-2-2-2-2
Squat Snatch
* No resting longer than 5 sec between first and second rep

D: For Time
50 DUs
5 Squat Snatch 135/95
50 DUs
4 Squat Snatch
50 DUs
3 Squat Snatch
50 DUs
2 Squat Snatch
50 DUs
1 Squat Snatch
50 DUs

Standard

Tuesday 7-28

Mobility: Lats/OH Pos

A: Tabata Burpees
8 Rounds
20 On
10 Off
*score total number of Burpees

B: 10 min EOMOM
Odd: 10 Pull Ups
Even: 10 S2OH 115/85

C: 12 min AMRAP
3-6-9-12-15-18…. adding by 3s
Pull Ups
G2OH 75/55
Burpees

Standard

Monday 7-27

Mobility: Hips/Front Rack

A: 3 Rounds
10 Cat/Cow
5 Superman (3 sec)
15 sec Hollow Hold (Floor)

B: 3-3-3-3-3
Front Squat (Rig)
* Pause 3 sec at the bottom of rep 1, then regular speed for next 2

C: 5 Rounds For Time
15 Front Squat 95/65
15 Wall Balls 20/14

Standard