Monday 1st July
Strength:
5x Power snatch + squat snatch + hang snatch
Met Con:
3 rds
400m run
30 DB snatch 22.5/15kg
10 chest to bar pull ups
Strength:
5x Power snatch + squat snatch + hang snatch
Met Con:
3 rds
400m run
30 DB snatch 22.5/15kg
10 chest to bar pull ups
Gym closed
Strength:
Push press 6×3
Met Con:
30 Squat cleans for time 75/50kg
Strength:
Squat 3×8
Met Con:
100 pull ups
100 double unders
100 STOH 2×22.5/15kg
100 sit ups
Strength:
Rope climb 5×2 (arms only if possible)
Strict toes to bar 3×10
Met Con:
3 rds
10 thrusters 60/42.5kg
200m run
Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec
Met Con:
21,15,9
Floor press 75/45kg
Box jump 30/24″
Strength:
5x Power snatch + squat snatch + hang snatch
Met Con:
5 rds
7 deadlifts 140/95kg
1 length bear crawl
7 strict pull ups
1 length bear crawl
Strength:
Front Squat 5,3,1
Met Con:
3 rds
20 STOH 60/42.5kg
20 Toes to bar
800m run
Gym closed
Strength:
Muscle up 4×8
Met Con:
In a pair complete as many wall balls as possible
10 min Amrap
20 DB snatch 22.5/15kg
Max Wall balls
A partner starts on each. Every time the snatches are complete change over.