Tuesday 7/10

A.
Skill Work: Weighted Pull-ups
Spend 10-15 minutes working on this skill

B.
AMRAP 14
200m Row
21 Push Press (95/65)
15 Back Rack Walking Lunges
9 Pull-ups

Masters
A.
Same

B.
AMRAP 14
200m Row
21 Push Press (65/45)
15 Back Rack Walking Lunges
9 Pull-ups

Monday 7/9

A.
Back Squat
5-4-4-3-3-2-1

B.
AMRAP 4
5 Burpees
5 Box Over Jumps
Rest 2 Min
Then
AMRAP 4
5 Power Cleans (95/65)
5 Back Squats(95/65)

Masters
A.
Same

B.
AMRAP 4
5 Burpees
5 Box Jumps
Rest 2 Min
Then
AMRAP 4
5 Power Cleans (65/45)
5 Back Squats (65/45)

Friday 7/6

A.
DB Clean
5-3-1-3-5
Working to a heavy single then back down

B.
FOR TIME
200m Run
5 Man Makers (50/30)
20 Burpees
5 Man Makers (50/30)
20 T2B
5 Man Makers (50/30)
20 Burpees
5 Man Makers (50/30)
200m Run

Masters
A.
Same

B.
Same (30/15)

Thursday 7/5

A.
Snatch
5×3
Building to a Heavy Set

B.
AMRAP 16
10 Power Snatch (95/65)
50 Double Unders
10 Front Squats
20 Push-ups

Masters
A.
Same

B.
AMRAP 16
10 Power Snatch (65/45)
50 x2 Single Unders
10 Front Squats
20 Push-ups