Week of July 11

Week of July 22, 2019 - Week 4 of 5 of Strength Set
Monday: Strength: Strict Press 8-6-4-2
WOD: AMRAP 16
2 Rope Climbs (RX+), 1 Rope Climb (RX)
6 Hang Squat Cleans (115/80) (RX+ 135/95)
18/12 Cals AAB or Rower

Fitness:
6 Pull-ups
6 Hang Squat Cleans (115/80) (RX+ 135/95)
18/12 Cals AAB or Rower

Tuesday: Strength: Back Squat - 8-6-4-2
WOD:For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Medball Run (20/14)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Wednesday: Strength: Skill Work - Handstand Walks or Pushups, Rope Climbs, TTB, Pull-ups
WOD: 3 rounds
15 KBS (24/20)
15 Burpees
50 Double Unders

Fitness:
15 KBS (16/12)
15 Burpees
100 Single Unders

Thursday: Strength:  Deadlift - 8-6-4-2
WOD: EMOM 16min 1 - 1 Power Clean, 2 Front Squats, 1 jerk
min 2 -  300m row - goal is to maintain split times for all 8 rounds - split time is determined by your first 300m row, which is done AFAP

Friday: Strength: Bench Press - 8-6-4-2
WOD: 
9-6-3 Muscle-Ups bar or ring (RX+) (RX C2B Pull-ups)
15-12-9 Thrusters (95/65)400m Run between sets

Fitness:
15-12-9 
Thrusters (95/65)
Pull-ups 
200m Run between sets

Saturday:Team (Partner)
0-8 mins Row 2,000m Meters
8-16min.10 Power Clean and Jerks 115/7510 Power Clean and Jerks 135/8510 Power Clean and Jerks 155/95...Keep adding 20/10lbs for 8 min straight 
19-27min.Row 2,000m Meters
27-35min.10 Deadlifts 225/13530 Toes-To-Bar10 Deadlifts 245/15530 Toes-To-Bar10 Deadlifts 265/ 175...and so on... Deadlifts are always 10 reps adding 20/10lb and TTB are always 10

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