7/24-7/30
Monday
Every
2 minutes, for 16 minutes (8 sets): Hang Clean & Jerk
Increase
weight on each set
WOD
Against
a 3 minute running clock
Run
100 Meters
Max
Rep Burpee Box Step Over (24/20)
Rest
3 minutes, repeat for 3 sets
Tuesday
Strength
Close
Grip Bench Press
5
x 3 reps
WOD
10
minute Cindy
10
minute AMRAP
5
Pull-ups
10
Push-ups
15
Air Squats
Wednesday
Every
2 minutes for 16 minutes (8 sets):
Hang
Power snatch + Overhead Squat
Increase
weight on each set.
WOD
Annie
50-40-30-20-10
Double-unders
Sit-ups
Thursday
21-15-9
Rep Rounds For Time
Front
Squats (95/65)
Handstand
Push-ups
Friday
3
Rounds For Time
6
Bar Muscle-ups
12
DB Hang Power Cleans (pick load)
18
Burpees
Saturday
Partner
WOD
10
minute AMRAP
P1:
Row 300 Meters
P2:
Max Rounds
10
Alternating KB Snatches (55/36)
5 Box Jumps (24/20)
Rest
5 minutes
10
minute AMRAP
P1:
Row 300 Meters
P2:
Max Rounds
10
Kettlebell Swings
5 Box Jumps
Switch
positions at the end of each 300 meter row.
Partner
1 will pick up where partner 2 left off when the 300 meter row ended
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