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Week of July 27, 2020


A. Snatch-2 reps every 90 secondsx7@78%

B1. 1-3 strict hspu+1-3 kippingx4 (form can go from deficit) coaches scale is 5-10 downward dog or regular push ups, tripod!

B2. 1 arm pressx8/sidex4


Every 3 minutesx7 sets

6 Strict HSPU

3 Snatch

18/13 Cal Bike


A. Front Squatx3x5@78%

B1. Weighted Pull upx3x5

B2. Tempo 1 arm KB Rowx5/sidex5


3 rounds

200M Run

8 FR lunges

8 BR lunges

16 Pull ups (8 MU)

8 one arm KB FR squat/side


A. Clean and Jerk-2 reps every 90 secondsx7@78%

B1. Hollow rocksx20x3

B2. Arch upsx20x3

B3. Side plankx30 secx3

B4. Tuck Balancex30 sec x3



Row Cals


Power Clean@135/95


A. Push Pressx3x5@78%

B1. Ball Push Upx10x4

B2. CG Benchx8x4


6 min amrap

Run 800

max reps STO

Rest 2 min

6 min amrap

400 M Run

20 box jumps

Rest 2 min

6 min amrap

200 M Run

100 FT sled push


A. Back Squatx3x5@78%

B1. Single leg RDLx8/sidex3

B2. The butt buttx15/sidex3

3 rounds

60 DU/120 SU

30 Wall Ball

15 Pull ups


Teams of 2

The Mile

400M Farmers Carry

400M Sled Push

400M Lunge

400M DBall HUG


1K Row

60 Clean and Jerk@155/105

120 T2B

Partition as you like


With a partner-switch complete rounds

Row 500M , Run 400 or Bike 30/20 Cals

15 burpees 

15 KBS

x6 EACH-12 total rounds

AFTER ROUND 6, REST 3 minutes

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