Friday - 310720
Strength: Snatch - 15min work for a heavy 1rep snatch or practice technique Metcon: For time: 150 Kettlebell Swings (#24/16) *Every time you break do: 20 Pushups + 30 Air-Squats
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Thursday - 300720
Strength: 4 Sets: 4 Bent-Over Rows 4 Weighted Dips (rings/bars) 2:00 Rest Metcon: 4 Rounds for time: 7 Power Snatches (#60/40) 21 Situps Run 400m
Wednesday - 290720
Strength: E3MOM for 5 Sets (15min): 3 Power Cleans (heavy) 30sec Handstand Hold Metcon: AMRAP in 12min of: 8 Burpees 12 Push-Press (#43/30) 8 Box Jumps 12 Front Squats (#43/30)
Tuesday - 280720
Strength: Tempo Front Squat @50X2 5-3-3-3-2-2 Metcon: 2 Rounds for time: 30 DB Hang Clean and Jerks (#22.5/15, x1) 50 Wallballs (#10/6) 100 Double Unders Endurance: -Snatch balance+OHS (60%-70%) 1+3×8 -Snatch swing high pull+power snatch 3+1×8 -Hang snatch under the
Monday - 270720
Strength: Weighted Pullups 15min to build RM3 Metcon: For time: 12 Bear Complex (#60/40) 40 Box Jumps 40 Pushups 40 V-Ups 12 Bear Complex *Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press Endurance: 8 Rounds for time: 16 DB Snatches (#15/10) 16 Pushups 16
Sunday - 260720
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Hang Power Cleans (#50/35) 15 HSPU
Saturday - 250720
Metcon: E4MOM for 40min: 6 Devil Presses (#15/10, x1) 20 Lateral Hops over DB 10 Dumbbell Squats 20 Lateral Hops over DB 6 Devil Presses
Friday - 240720
Metcon: For time: Run 1000m 100 Air Squats 100 Pushups 100 Situps 100 KB Swings (#16/12) Run 1000m *Split reps as you like
Thursday - 230720
Metcon: AMRAP in 35min: Run 400m 20 Pushups 20/20 KB Bent-Over Rows (#16/12, x1) 20 Back extensions 10/10 Weighted Step-ups (#16/12)
Wednesday - 220720
Metcon: For time: 50-40-30-20-10 DB Hang Clusters (#15/10, x1) Burpees over DB
Tuesday - 210720
Metcon: AMRAP in 16min: 5 Pike Pushups 10 Jump Squats 20 Mountain Climbers Rest 4min and then: AMRAP in 16min: 5/5 DB Press (#15/10, x1) 10 Hollow Rocks 20 Jumping Lunges
Monday - 200720
Metcon: For time: Run 400m w/Plate (#20/10) 80 Pushups 65 Plate G2OH (#20/10) 50 Burpees on plate 65 V-Ups 80 Plate Overhead Lunges Run 400m w/Plate