Tuesday, 23 July 2019

10 min EMOM 
3 x power clean and jerk 
24 - 20 - 16 
Strict HSPU 
12 10 8 
DB squat snatch 

Monday, 22 July 2019

SID - retest 
30 STOH 
15 bar burpees 
30 front squats 
15 bar burpees 
30 thrusters 
15 bar burpees 
10 min EMOM 
3 x squat snatch 

Saturday, 20 July 2019

8am 
5 x E3MOM 
100m run 
15 KB Swings 
10 HSPU 
9am 
In partners 
3 rounds 
40 DB snatch left hand 
40 TTB 
40 DB snatch right hand 
40 TTB 
Clean high pull + power clean + push jerk 
5 x 1 
Pause clean + clean + jerk 
5 x 1 
Front squat 
3 x 3 
same weight as last clean complex 

Friday, 19 July 2019

Hortman 
45 min AMRAP 
800m run 
80 Squats 
8 muscle ups 

Thursday, 18 July 2019

This will be the last week of Ring muscle ups before switching back to Bar

Ring muscle ups 
1 - Transition 
2 - pull to chest  
3 - pull to hips 
4 - muscle up 
20 min EMOM
min 1 - row cals  
min 2 - HS HOLD 
min 3 - ski cals 
min 4 - 5 sec SA hang 
min 5 - DU / triple