Monday 23.07.18
Push Press 5x2
10 Farmers Lunges
10 SL Glute Bridge - Knee Pulled in
E2OM x 5 Each
1 - 20 Alternating KB Floor Press
2 - 10 Bent Over Row
3 - 150ft Front Rack Carry
Tuesday 24.07.18
Clean and Jerk Warm Up
0-4
Clean Pull + Power Clean + Push Press
Rest 2 Mins
6-10 Mins
Hang Clean Pull + Hang Clean + Push Jerk
Rest 2 Mins
12-16 Mins
Clean and Jerk
For time
30 Thrusters @ 35/22.5
30 Burpees Over The Bar
Every drop of the bar accumulates 10 cals on the airdyne
Wednesday 25.07.18
Front Squat 5x2
5 Strict or 10 Kipping HSPU
10 Kneeling Slam Ball Rotations
5 Min
Run 400m
Then Amrap
21-15-9
Wall Balls
KB Swings
Rest 2 Mins
5 Min
Row 400m
Amrap
Box Jump Overs
Thursday 26.07.18
Snatch Warm Up
0-4 Mins
Snatch Pull + Power Snatch + OH Squat
Rest 2 Mins
6-10 Mins
Hang Snatch Pull + Hang Snatch
Rest 2 Mins
12-16 Mins
Snatch
In Pairs - 22 Min Time Cap
Row 5000m AFAP
Friday 27.07.18
Bulgarian 5x4
5-10 Strict or Weighted Pull Ups
45 Sec Chinese Plank
E2OM x 5 Each
1 - 10 RDL
2 - 12 KB Step Ups
3 - 30 Sit Ups