July IV

Monday:

A. Back Squat 20-10-10 Rest 2:00 @240, do not go heavier.

B. Snatch Pulls 5 sets of 3 rest 1:30s @ 105%+ of Snatch 1RM

C. 8 Minute AMRAP:

3 Squat Clean 205

6 Ball Slams

Tuesday:

15 Minute AMRAP

5 HSPU

15 Russian KBS 55

250m Run

Rest 5 Minutes

15 Minute AMRAP

5 Strict pull ups

20 overhead walking lunges 65lbs (10/leg)

10 Back extensions

25 double unders

rest 5 Minutes

15 Wall walks for time

Wednesday:

ALL OUT:

40 seconds burpees

40 seconds Power Snatch 75

+

Rest 6 Minutes

+

40 seconds Shoulder to overhead 115

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 90s for 8 sets

10 goblet squats 70lb or 15 with 55lb

10 burpees

Friday:

A. Clean Pulls 5x3 @ 105%+ 1RM Clean rest 90s

B. EMOTM 10 Minutes 3 Hang Cleans 3 shoulder to overhead 155

C. EMOTM 18 Minute - 3 back squat 245

Saturday:

4 Minute timer:

100 Double Unders

30 American (overhead) KBS 55lb
AMRAP thrusters 95lb in remaining time 

+

Rest 10 Minutes

+

20 Minute amrap:

2.2.2 Muscle ups (15s rest between doubles)

20 air squats

2 wall walks right into 2 HSPU with chest against the wall (instead of back facing the wall...i.e. at the top of the 2nd wall walk go right into 2 hspu)

200m run