MONDAY, JUL 11
Power Clean
EMOM 15:
1 power clean
Build in weight as needed.
Clean Accessory
Clean Deadlift
3×5 @ 125%+ of your 1RM power clean
The clean deadlift should mirror your set up for the clean and bar path (as opposed the the conventional deadlift).
TUESDAY, JUL 12
Strict Gymnastics Benchmark
For time:
21-15-9
Strict pull-ups
Strict ring dips
Accessory
3 sets:
12 DB bench press
Accumulate 0:30 – 1:00 L-sit (on paralletts or rings)
WEDNESDAY, JUL 13
Metcon
For time:
100 abmat sit-up
40 air squat
80/64 cal erg
40 air squat
60 DB snatch, alt arm (50/35)
40 air squat
40 single DB box step-up (50/35)
40 air squat
20 single-arm devil’s press (50/35)
40 air squat
THURSDAY, JUL 14
Push Jerk
Every 2:00 x 6:
3 push jerk, from rack
Build in weight as needed.
Metcon
For time:
10-8-6-4-2
Bar muscle-up
Push jerk
200m run after each round
Weights
M: 145-165-185-205-225
F: 100-110-125-140-155
FRIDAY, JUL 15
Metcon
6 rounds:
2:00 bike, for max cals
1:00 pistols, for max reps
-Rest 2:00-
Score is sum total of cals and reps across all 6 rounds.
SATURDAY, JUL 16
Saturday Partner Workout
AMRAP 24:
P1 – 400m run
P2 – 18 dual Russian KB swing (2 x 35/26)
14 dual KB front rack lunge
10 toes-to-bar
Flow:
P1 runs 400m while P2 performs the swings, lunges, and TTB. When both P1 and P2 have finished, switch. If one partner finishes their work before the other, they may rest. Score is the number of rounds and reps of the swings, lunges, and TTB completed for the team.