Programming 7/6 – 7/10

Monday
A.
Snatch
4×3 Building to a Heavy Set
 
B.
AMRAP 18
4 Power Snatch (95/65)
8 OHS
6 Bar Facing Burpees
400m Run
 
Extra Credit:
35 Sit-ups
15 Crunches
15 Leg Raises
25 sec Plank

Tuesday
A.
Deadlift
4-3-3-2-1-1-1-1

B.
Double DT
10 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Extra Credit:
40 Sit-ups
20 Crunches
20 Leg Raises
30 sec Plank

Wednesday
A.
Tempo Front Squat
22×1
5×3 @ 70-75%

B.
100 DU’s
Then
4RFT
10 Power Cleans (95/65)
5 Front Squats
15 KB Swings (53/35)
200m Run
Then
100 DU’s

Extra Credit:
45 Sit-ups
25 Crunches
25 Leg Raises
35 sec Plank

Thursday
A.
Behind-the-Neck Press
5×3 Building Heavy

B.
FOR TIME
50 Power Snatch (95/65)
50 Back Squat (95/65)
50 T2B
50 Wall Balls

Extra Credit:
50 Sit-ups
30 Crunches
30 Leg Raises
40 sec Plank

Friday
4x100m Sprints
 
B.
With a Partner
2000m Row
80 Single Arm OH KB Lunges (53/35)
60 KB Swings
40 Goblet Squats
20 Turkish Get-ups
*While Partner A works, Partner B holds KBs in Farmer’s Carry position (53/35)
**Break up reps however needed
 
Extra Credit:
55 Sit-ups
35 Crunches
35 Leg Raises
45 sec Plank