July 31 – August 6 programming!!

Monday

Buy in – 3 Sets

6 Double Dumbbell Deadlift + 3 Double Dumbbell Devil Press + 6 Double Dumbbell Overhead Lunges (3/leg)

5 Pause High Hang Muscle Snatch (pause in the dip and establish balance and power) + 3 Snatch Drop to 3 different positions (2 inches, parallel, full)

*These DB Complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set

A) 3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE

B) 3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE

Tuesday

Buy in – 2 Rounds

1 min Bike / 10 Banded Good Mornings / 10 Russian KBS / 10 Cossack Squats / 10 Push Ups

A) Deadlift 5×5 @ 8.5/10 RPE

Metcon – 4 Rounds

AMRAP 2 Minutes
20/16 Calorie Bike
Max Wall Balls (20/14) (10/9ft)
-rest 2 minutes-

Wednesday

Buy in – EA Warm up

A) 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press after each set

building from 6.5-7.5/10 RPE over 6 sets

Metcon – 15 Min AMRAP

Alternating rounds 400/300m Row and 300m Run

5 Power Cleans 155/105

10 Burpees Over the Rower

Buy out – 2-3 min Seated Straddle

Thursday

Buy in – 2 Rounds

20 Walking Lunges / 10 DB C+J / 10 Arch Hollows / 10 Ring Rows / 20 Alternating V-ups

A) Clean and Jerk 2-2-1-2-2-1

Metcon – for time

3 Rounds

15 C2B

50FT DB OH Walking Lunges

rest 3 min

15 T2B

50 ft DB OH walking lunge

Friday

Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Dumbbell Bench Press (each side, moderate)

A) 5 Bench Press @ 6.5/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
5 Bench Press @ 8.5/10 RPE
*10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set

Partner Throwdown Friday!
For time:
150 Power Snatches (75/55)
*Handstand Hold

-into-

100/80 Calorie Ski
*Pull Up Bar Hang