june 30th- july 6th

MOnday

A. Power snatch.hangpower snatch- 215, attempted 225# 
B. halting snatch DL. 2,2,2,1,1,1 rest 2 min (2"s @ 235, 1's @ 245)- completed, felt good
C. Back Squat. build to a tough set of 3- 355, legs felt strong
D. GH raise @ 40x0, 4-6 reps, rest 1:30- sets of 6 

Tuesday

A. Push press.push jerk- build to a moderate set- 265, 
B. strict press @ 21x1, 3-5 reps x 5 sets, rest 2:30- sets of 5 with 145#
+
AD:
30 @ 80%/ 30 @ 50% x 30 sets- 492 total cals

Wednesday

25min AMRAP- 7 rounds + 200 meters
@ a moderate pace:- * KBS were all UB, box jumps got me breathing pretty hard and really just tried to hold a steady pace on the run

400 Meter run
15 KBS
15 box jumps

thursday

Z1
recovery

Friday

A. Clean.hang clean- build to a tough- 300#-  
B. Halting clean deadlift. 3,3,2,2,1,1- rest 3 mins ( 3's @ 300, 2's @ 315, 1's @ 325)- completed
C. Good Mornings. 8-10 reps x 3 sets rest 2 mins x 6 sets, rest 1:30- sets of 10 with 95#, 

Saturday

7 min AMRAP- 4 rounds + 15 cals- could of pushed this harder, def could of hit 5 rounds+
15 cal AD
10 box jumps 24"
7 Power snatches 75#

rest 7

7 min AMRAP- 5 rounds + 10 cals
200 m row
10 burpees over rower

rest 7

7 min AMRAP- 4 rounds + 2 T2B
40 m bear crawl
10 T2B
10/10 walking lunges

rest 7

7 min AMRAP- 5 rounds + 2 CTB
10 C2B pull up
10 wall balls
10 DL 135#