july 31 - aug 3

Wednesday

MAP

5 min AMRAP- (1st) 4 rounds     (2nd) 3 rounds+12

12 pull up

200m run

rest 5

5 min AMRAP@ 90%- (1st) 1:43 and 52 cals    (2nd) 1:42 and 41 cals,, the first set i pretty much strict pressed the whole time, i fixed it the second time around. i had part of it on video but i ran out of space<iframe width="560" height="315" src="//www.youtube.com/embed/xerrEF_v1QA" frameborder="0" allowfullscreen></iframe>

30 power clean & push press

amrap cals on airdyne remaining time

rest 5

5 min AMRAP@ 90%- (1st) 2:38 and 100 DU   (2nd) 3:30 and 51 DU

the first set i completed the wall ball in 2 sets (40 and 20) and the the 2nd was in 3 sets ( 30,15,15)

<iframe width="560" height="315" src="//www.youtube.com/embed/NQ3RSbdn9AA" frameborder="0" allowfullscreen></iframe>

60 wall balls

AMRAP double unders in remaining time (3 burpees every time you break)

rest 15 x 2 total sets

Thursday

30 min z1 row - damper 1 setting

Friday

A. Snatch Build to a heavy single - 215#<iframe width="560" height="315" src="//www.youtube.com/embed/pdmcqlr8IfU" frameborder="0" allowfullscreen></iframe>

B. Clean and Jerk Build to a heavy single -265#<iframe width="560" height="315" src="//www.youtube.com/embed/pdmcqlr8IfU" frameborder="0" allowfullscreen></iframe>

C, Front Squat @ 33x1, 5 x 5 , rest 2 -205,215,225,225,225

D. RDL @ 3111, 6-8 reps x 4 rest 2-sets of 4 with 265