July 22 - 27th

Monday

Strength:
OH Squats @ 100%
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10Min AMRAP
10 Hang Power Snatch 75/115 (+95/135)
10 Russian Twists 20/14 (R+L = 1)

Tuesday
WOD
3 Person Team WOD
1800m Row (switch every 200m)
400m Barbell carry (any method)
1800m Row (switch every 200m)
400m Sled Pull
1800m Row (switch every 200m
400m Sled Push
*For Time*

The amount of weight added to the barbell and sleds is the average weight of the 3 member team.

Wednesday

Strength:
Bench Press @ 100% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 Min EMOTM
9 Hang Power Cleans 105/155
12 Pull ups
15 Box Jumps

Thursday:

WOD
"Air Force"
20 Thrusters 95/65
20 SDHP 95/65
20 Push Jerks 95/65
20 OH Squats 95/65
20 Front Squats 95/65

*EMOTM do 4 burpees. Start with burpees. Score is total time to complete all 100reps*

Friday:

Strength
Deadlift (pulling from 45# plates + 10% of 1RM)
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
3 RFT
20 Hollow Rocks
30 Plate GTO 45/25
40 Double Unders (2:1 singles)

Saturday

WOD
"ABBATE"
1 Mile Run
21 Clean and Jerks 155/105
800m Run
21 Clean and Jerks 155/105
1 Mile Run

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