Training July 9th – 15th

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Snatch Cycle Week 2

Find a 3 RM Hang Snatch

-then-

Every 50 seconds for 15 rounds

1 Hang Snatch @ 3 RM load

TUESDAY

“Wes”

Run 800m with a 25/15# Bumper**

-then-

14 Rounds of:

5 Strict Pull-ups

4 Burpee Box Jumps @ 24/20”

3 Cleans* @ 185/125#

-then-

Run 800m with a 25/15# Bumper**

Cutoff: If you haven’t begun the final run by 33 minutes, you must do so at that time.

*Power Clean or Full Clean is Allowed. Starfish Cleans and Split Cleans are not.

**Bumper must be placed neatly back on the stacks next to the wall after each run.

WEDNESDAY

Press Cycle Week 5

18 Minutes to Find a 5 RM Front Squat

-then-

18 Minutes to Find a 5 RM Bench Press

Homework:

50 Strict Pullups or Ring Rows. If you are close to a pullup but not quite there, do 7 pullup negatives and then 40 ring rows.

THURSDAY

Find a 3 RM in the complex

Hang Power Clean + Push Press

-then-

AMRAP 15

6 Hang Power Clean + Push Press @ 95/65#

6 Suitcase Deadlifts Right @ 95/65#

6 Suitcase Deadlifts Left @ 95/65#

1 Rope Climb

FRIDAY

In Teams of 2:

AMRAP 40

Row for max meters

One partner rows at a time. Other partner rests. After trading with your partner, you must row for a minimum of 1 minute and a maximum of 4 minutes. Within those bounds, trade partners whenever you want.

SATURDAY

Find a 5 RM Deadlift

-then-

“Optimus Prime”

AMRAP 7

Wallball Shots @ 20/14#

*Every minute on the minute, starting at 0:00, perform 5 Deadlifts, unbroken @ 225/155#

Scored by total number of wallball shots.