Monday 7/6/15

Strength
Speed Back Squat (4×4)
*If you have to pause at the top to breath or "grind" through any reps, the weight is too heavy. The speed should resemble an air squat.

MetCon
50 T2B
40 Wall Balls @ 20/14
30 Hang Power Snatches @ 115/85
20 Box Jumps @ 30/24
10 Muscle Ups

Tuesday 7/7/15

Strength
WZA Clean Complex Max
3 Hang Cleans, 3 Front Squats, 3 Jerks

MetCon
AMRAP10
15 Calorie Row
30 Double Unders

Wednesday 7/8/15

Strength
Snatch Complex Max
Snatch Pull, Hang Snatch

MetCon
10 to 1
Overhead Squat @ 135/95
C2B

Thursday 7/9/15

Strength
Speed Clean Pull (5×3)
*Quick explosive pull off the ground, drop and reset. If you have to "grind" out any reps, the weight is too heavy.

MetCon
5 Rounds
2 Rope Climbs
8 HSPU
32 Air Squats

Friday 7/10/15

Strength
Speed Front Squat (4×4)
*If you have to pause at the top to breath or "grind" through any reps, the weight is too heavy. The speed should resemble an air squat.

MetCon
20:00 Running Clock
Buy-in: 1 Mile Run
AMRAP
15 Clusters @ 135/95
10 Burpees Over Bar
5 Clean and Jerks @ 135/95