INTERIM WEEK

Monday 7/18/2022

Strength

Push Press

5 sets of 5, building

Conditioning

“Diane”

21-15-9 reps for time:

Deadlift (225/135)

Handstand Push Up

Tuesday 7/19/2022

Strength

Tempo Back Squat

6 sets of 3 (42X1)

Conditioning

AMRAP

5 minute Calorie Row

4 minute Wall Balls

3 minute Toes to Bar

2 minute Burpees

Wednesday 7/20/2022

Conditioning

Every 5 minutes for 6 rounds complete:

20 Hang Dumbbell Clean and Jerks (50/35) (10/side)

15 No Push Up Burpees Over DB

15 Overhead Squats (45/35) (Rx+ 75/55)

50 DB Toe Taps

Thursday 7/21/2022

Strength

A1. Dumbbell Walking Lunges, 4 sets of 8/side, building

A2. Strict Toes to Bar, 4 sets of 8-10

A3. Barbell Curl, 4 sets of 10, building

A4. Single Arm Tricep Kickback, 4 sets of 10-12/side

Conditioning

15 minute AMRAP:

5 Pull Ups

10 Alternating Dumbbell Snatch (50/35)

30 Double Unders

Friday 7/22/2022

Strength

Power Clean

3-3-3-2-2-2-1-1-1, building

Conditioning

“Chief”

5 Rounds of 3 minute AMRAP:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

1 minute rest

Saturday 7/23/2022

Strength

30 minute EMOM:

M1-5: 1 Snatch Pull + 1 Hang Muscle Snatch

M6-10: 1 Power Snatch + 1 OHS

M11-M15: 1 Power Snatch + 1 Hang Squat Snatch

M16 – 20: 1 Squat Snatch + 1 Overhead Squat

M21-M30: 1 Squat Snatch