07/04/22-07/08/22

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 bar

Rest 1:00

*Stop at 50 burpees*

Thursday (Jul 7th)


Compete:

4 Rounds For Time:

400m Run

75ftFarmers Carry @70/53lbs

3 Rope Climbs

*20:00 Time Cap

Train:

4 Rounds For Time:

200m Run

75ftFarmers Carry @53/35lbs

5 Rope Pulls or 10 Strict Pull-Ups


3 Rounds For Quality:

14 DB Bench Press

14 Inverted Rows

14 V-Ups


Friday (Jul 8th)


Strength:

Back Squat

2 Rep Max

Compete:

In 12:00 do

25 Wall Balls @20/14lbs

25-50-75-100 DUs

In remaining time

Max Reps BAR MUSCLE UPS

Train:

In 12:00 do

20 Wall Balls

50-100-135-180 Single Unders

In remaining time

Max Reps Pull-Ups

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