Week of 7/1/19-7/7/19

Monday:
3 sets:
– Front Squat x 2 reps
*rest 60 seconds*
– 5-8 Muscle Ups or 5-8 Muscle Up Transitions
*rest 90 seconds*

+

AMRAP 5:
– Thrusters 135/95

Tuesday:
Every 3 mins x 18 mins:
– Interval 1/3/5: Row 500m/400m
– Interval 2/4/6: Sprint 2 Laps

Cash Out: 2 Lap Farmer’s Carry (53/35)

Wednesday:
Every 90 seconds x 12 minutes (8 sets):
– 1 Snatch Grip Deadlift + 1 Hang Power Snatch

+

2 Rounds:
– 10 Snatches (95/65)
– 12 Burpees
INTO
2 Rounds:
10 Snatches (75/55)
12 Burpees
*10 minute cap*

Thursday:
“Wittman”
7 Rounds:
– 15 KBS (53/35)
– 15 Power Cleans (95/65)
– 15 Box Jumps (24/20)

Happy 4th of July!

Friday:
4 sets:
– Back Squat x 2 reps @32X1
*rest 2 minutes*

+

Every 4 mins x 16 mins (4 sets):
– 20 Alt Jumping Lunges
-1 minute Echo Bike SPRINT

Saturday:
AMRAP 20:
– 50 Double Unders
– 25 Toes To Bar
– 20 Pushups
– 15 Pullups

+

Core Cashout

Sunday:
CLOSED
Enjoy your holiday weekend!