Monday July 11th 2015

A. Back Squat; AMRAP(-1) @ 70% 1RM x 3 sets rest 3-5 min 
B. Power Clean; 1 single every :90 x 10 successful sets (moderate/ tough) -- approx 90% give or take a few depending on how you are feeling
+
For Time:
150 Wall Balls 20lb to 10ft/14lb to 9ft
*Max UB reps to start
+
@ low effort
10 Minute Airbike
10 min row  or Row
Notes:
-Note % of max used for PC on part B
-report score for tester as "Total time/ max UB" along with limiting factor- i.e shoulder fatigue, leg fatigue, breathing etc. 

Saturday July 9th 2016

For time:
2k row
1 mile run
3 mile on airbike

Friday July 8th 2016

AM
A. Power Clean . Squat Clean; 1.1 @ 90-95%RM of Power clean x 5 tough successful sets , rest 10s/2m (PC from shoulders and rest :10 before SC)
B. Front Squat; 3-2-1-3-2-1; rest 2-3m
C. EMOM for 15 Min:
1st: 2 tough CGBP
2nd: 2 tough Weight Strict Neutral Grip Pullup on Rings
3rd: rest

PM (if not enough time for split sessions then rest as needed After C of AM)
9-6-3:
Power Snatch @135/95lb
Deficit HSPU @ 10"/5"
+
rest 5 min
+
For time:
5 Thrusters @ 135lb/95lb

4 Legless rope climb
5 Thrusters
3 Legless rope climb
5 Thrusters
2 Legless rope climb
5 thrusters
1 legless rope climb

Wednesday July 6th 2016

30:00 Row for Max Distance
*Note time/ avg pace/ limiting factors. 
+
20 -30minutes of mobility/accessory work

Tuesday July 5th 2016

A. Split Jerk Cluster; 1.1.1 x 5 succesful sets, rest 10s/2m
B1. CGBP @ 20X1; 20-15-10-5, rest :90
B2. Bent Over BB Row; 10 x 4, rest :90
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm 
Rest 60s b/w sets 
*Switch to strict pullups if you cannot perform 6 or more strict C2B
+
20 Minutes of targeted mobility/ Z1 

Monday July 4th 2016

A. 1 squat Snatch OTM until failure- start @65%, add 5-10lb every other set. 
B. Back Squat; AMRAP(-2) @70%, rest 3m x5 sets
C. GH Raises ; 10 reps x 4 sets, rest 90s (add weight if easy)
+
30 Second Assault Bike for Max Cals
*Warmup well for this. 
+
20 Minute Z1 Assault Bike
*Get up 4,8,12,16,20 minutes and hit a max L-sit hold

Saturday July 2nd 2016

10 sets:
:30 Row @85%
:30 Rest
(rest 5 min)
+
10 sets:
:30 Run @85%
:30 Rest
(rest 5 min)
+
10 sets:
:30 Assault @85%
:30 rest
(rest 5 min)
+
20 Minute Run @ low effort
*Work on mechics/ breathing.