July 2023

Alternate Movements (20:00) A) Strict Press: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 9 METCON: (22:00) 3 Rounds: 15/12 Cal Bike 10 Strict HSPU 10 Pull Ups —REST 3:00— 3 Rounds: 15/12 Cal […]

(18:00) Front Squat Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) METCON: (20:00) 40-30-20-10 Wall Ball (RX: 20/14) 12 – 9 – 6 – 3 Power Snatch (RX: 115/75) (ADV: 135/95) OPTIONAL ADDITIONAL WORK: A) Hang Snatch 1×3 @ 70% – 75%, 2×2

Aerobic Conditioning (40:00) 200 M Run 60/50 Cal Bike 400 M Run 45/38 Cal Bike 800 M Run 30/24 Cal Bike 1200 M Run Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/ Rig Assistance 1:00

(20:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 3×3 at 90% of last week’s Heavy set of 3 Snatch (Around 80% +/-) *NOT Touch & Go (B) Then, 5:00 to perform 3×3 Snatch Pulls at 105% of Clean 1RM (HEAVIER THAN LAST WEEK) *Athlete May Drop Bar Between Reps EMOM 20: Min 1: 20

Alternate Movements: Back Squat & Strict Pull Ups (25:00) A) Back Squat 4×5: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) *If you did not perform the heavy set of 5 last week, perform 4×5 at a challenging working weight today B) Strict

(20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 3×3 at 90% of last week’s Heavy set of 3 Clean & Jerk (Around 80% +/-) *Not Touch & Go (B) Then, 5:00 to perform 3×3 Clean Pulls at 105% of Clean 1RM *Athlete May Drop Bar Between Reps METCON: (20:00) Buy-In: 25 Lateral

Superset (20:00) A) Build to a Heavy set of 5 Strict Press (Between 70-80% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 8 EMOM 20: MIN 1) 10 Strict HSPU MIN 2) 200 M Run MIN 3) 10 Bar MU MIN 4) REST OPTIONAL ADDITIONAL WORK: A) Snatch Balance w/ :03

15:00 Front Squat Build to a Heavy Set of 5 Front Squat (Between 70-80% +/-) (RIR 2-3) METCON: (20:00) 8 Rounds w/ A Partner: (4 Rounds Each) Partner 1 Does 1 Round of: 10 Squat Clean (RX: 95/65) (ADV: 115/75) 12 Renegade Row w/ Push Up (RX: 35/25) (ADV: 50/35) (6 row right, 6 left,

Aerobic Conditioning (35:00) 80/68 Cal Row 800 M Run 80/68 Cal Bike 800 M Run 80/68 Cal Row 800 M Run Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat rack) 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/

(20:00) Snatch (FROM FLOOR) (POWER OR SQUAT) 15:00 to Build to a Heavy Snatch Triple (Around 80% +/-) *NOT Touch & Go Then, 5:00 to perform 3×3 Snatch Pulls at 100% of Snatch 1RM *Athlete May Drop Bar Between Reps METCON: (20:00) 15 – 12 – 9 – 6 – 3 Hang Power Clean (RX: