13July2015 – Monday

A. Warm-Up

B. Strength – 10 Min EMOM
1 Snatch@ 70&75% (5 Min at each per percentage)

C. WOD – 10 Min AMRAP
1 Rope Climb
1 Snatch (135, 95)

D. Extra – Strict HSPU
*Work to Lowest Deficit Possible

14July2015 – Tuesday

A. Warm-Up

B. Strength – Front Squat
3X10 @ 70%

C. 12 Min AMRAP
200 M Run
15 Hand Release Pushups
15 WB (20,14)

D. 10 Min ALT EMOM
Even – 5 Strict Ring Pullups or Ring Row to Chest
Odd – 5 Strict Pullups
*Keep It Slow and Controlled
**Try to get as horizontal as possible on ring rows

15July2015 – Wednesday

A. Warm-Up

B. Strength – Overhead Complex 4X3-3-3 @70%
(Strict Press, Push Press, Push Jerk)

C. WOD
21 Pistols
15 C&J (165,115)
9 MU

D. Extra – 3RFT
20 GHD Situps to Parallel
20 Hip Extensions
20 Goblet Squats (53,35)

16July2015 – Thursday

A. Warm-Up

B. Strength – 10 Min
30 Sec ON/OFF ME Row for Cal

C. Athletes Choice
Ask Coach for help practicing efficiency in any movement
you have trouble with.

17July2015 – Friday

A. Warm-Up

B. WOD –
100 OHS (95,65)
*10 TTB everytime the bar comes down from overhead position

C. Extra – 1000 M Row Cooldown