July 20 - July 24

Monday, July 20

A. 5 Front Squats
Every 2:00 x 5
*55% of Back Squat

B. AMRAP 5:00 x 2
5 Shoulder to Overhead (135/95)
7 Power Cleans
9 Air Squats
Rest 4:00 between rounds

Tuesday, July 21

Happy birthday Jake!

A. Find a 2 rep max
Touch and go Power Snatch

B. AMRAP 12:00
24 Alternating DB Snatch (50/35)
24 Box Jumps (24/20)
*Full DB must touch between each rep

Wednesday, July 22

A. 60 Weighted Walking Lunges
*Weight them differently than last week

B. ‘Filthy 50’
Do 50 Reps of the following movements:
Box Jumps (24/20)
Jumping Pull-ups
KB Swings (35)
Walking Lunges
Knees to Elbows
Push Press (45)
Back Extensions
Wall-balls (20/14)
Burpees
Double Unders

Thursday, July 23

A. 2 Power Cleans + 1 Push Jerk
Every :45 x 10

B. For time:
100 Sit-ups
100 Double Unders
50 HR Push-ups
50 Pull-ups

Friday, July 24

A1. Goodmornings 4 x 10
A2. Ring Rows 4 x 10

B. 10:00 AMRAP with a partner
Max alternating Bear Complexes (185/115)
*Clean-Front Squat-Shoulder to Overhead-Back Squat-to Shoulder to Overhead