Week # 7 of 7

Monday 7/8/2024

Strength

Front Squat

Find a 3 Rep Max

Conditioning

6 Rounds

3 Burpee Box Jump Overs

5 Hang Clusters (95/65, 115/75)

7 Toes to Bar (Rx+ 3 Bar Muscle Ups)

Rest 30 seconds b/w rounds

Tuesday 7/9/2024

Strength

A1. Dual DB/KB Snatch, 4 sets of 5, building

A2. L-Hang, 4 sets of max holds

Conditioning

10-9-8-7… 1

Hang Power Snatch (75/55, Rx+ 95/65)
Back Rack Reverse Lunge (per side) (Rx+ Overhead Reverse Lunges)

Wednesday 7/10/2024

Conditioning

10 minute Partner AMRAP

Max Calories Row or Air BIke

Rest 3 minutes

20 minute Partner AMRAP

20 Goblet Squats (50/35)

20 Hang Dumbbell Clean and Jerk (50/35)

20 Calorie Row or Air Bike

Thursday 7/11/2024

Strength

A. Split Jerk, 10 minutes to build to a heavy single

B. Back Squat, 15 minutes to build to a heavy triple

Conditioning

10 minute AMRAP

5 Push Up (Rx+ Strict Ring Dip)

10 AKBS (24/16, Rx+ 28/20)

50 Double Under

Friday 7/12/2024

Conditioning

“Fight Gone Bad”

3 Rounds for Total Reps

1 minute Wall Ball (20/14)

1 minute SDLHP (75/55)

1 minute Box Jumps (24/20)

1 minute Push Press (75/55)

1 minute Row

1 minute REST