Monday (Aug 1st) Strength: Every 0:30 x9:00: 1 Snatch *Start at around 75% and add weight every 3:00. Compete: 4 Rounds For Time: 400m Run 10 Hang Squat Snatches @95/65lbs *18:00 Time Cap Train: 4 Rounds For Time: 200m Run 10 Hang Squat Snatches @75/55lbs Tuesday (Aug 2nd) Compete: 26:00 AMRAP (w/partner) 80/60 Cal Bike 8 Rope Climbs 1400/1200m Row ' 80 KBS @55/35lbs Train: 26:00 AMRAP (w/partner) 60/40 Cal Bike 30 Strict Pull Ups 1200/1000m Row 80 KBS @35/20lbs Wednesday (Au

Monday 072522 Compete AMRAP 25: 50 AbMat Sit-ups 40 Box Jumps (24"/20") 30 Front Rack Reverse Lunges (75/55) 20 Push Press (75/55) 100 Meter Farmers Carry (50's/35's) Train AMRAP 25: 50 AbMat Sit-ups 40 Box Step Ups (24"/20") 30 Front Rack Reverse Lunges (45/35) 20 Push Press (45/35) 100 Meter Farmers Carry (35's/20's) Tuesday 072622 Compete/Train 5 Rounds For Time (40 Minute Time Cap) 400 Meter Run 30 Double Unders / 50 Singles (Rest 1:00) 500/400 Meter Row 30 Double Unders

Monday (Jul 18th) Strength: 10:00 EMOM 3 Squat Snatches @115/80lbs Compete: For Time: (w/partner) 100/80 Cal Bike Then 5 Rounds 12 Burpee to touches 12 TTB Train: For Time: (w/patner) 80/60 Cal Bike Then 5 Rounds 10 Burpee to touches 10 Knee Raises Tuesday (Jul 19th) Strength: Back Squat 5-5-5 Reps Compete: 15:00 AMRAP 10 Strict Pull Ups 0:20 L-Sit Hold 10 SHSPUs *Focus mainly on quality and form. Train: 15:00 AMRAP 10 Ring Rows :20 L-Sit Hold 10 DB strict press Wednesday (Ju

Monday (Jul 11th) Bench Press 4x5 Reps @70-75% of 1RM *Do 5 strict chin-ups after each set of bench Compete: 3 Rounds For Time: 15/12 Cal Bike 15 KB Swings @70/50lbs Then 3 Rounds For Time: 15 DB Bench Press @50/35lbs 9 Burpee Pull-Ups *20:00 Time Cap Train: 3 Rounds For Time: 12/9 Cal Bike 15 KB Snatches @53/35lbs Then 3 Rounds For Time: 15 DB Bench Press @35/20lbs 9 Burpee Pull-Ups *20:00 Cap Tuesday (Jul 12th) Movement of the month re-test Back Squat 1 Rep Max Compete: 5 R

Monday (Jul 4th) 4th of July Tuesday (Jul 5th) Strength: Power Clean and Jerks 5x1 Reps @85% of 1RM Compete/Train: 32:00 Emom 1- Bike (athletes choice) 2- 6 Clean and Jerks (135/95lbs)(95/65lbs) 3- Row (athletes choice) 4-Rest Wednesday (Jul 6th) Strength: Snatch -2 Rep Max Compete: 6 Window Attempts In a 2:00 window 15 TTB 15 OHS (75/55lbs) Max Burpees over Bar Rest 1:00 *Stop at 50 burpees* Train: 6 Window Attempts In a 2:00 window 10 TTB 10 OHS (55/35lbs) Max burpees over