Wednesday, 07.27.16 – Sport

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A. Overhead squat, build quickly to moderate/tough double, 22X1 + Every :60 for 15:00: 1st: 3-6 L-sit pull-ups or strict toes-to-bar 2nd: 6 burpee box jump over w/step-down, 24/20 3rd: 10 sandbag squats – hold any way + 3 sets: :50 row @ 97% effort 5:40 walk rest Post results to comments.
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Tuesday, 07.26.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill On a 15:00 running clock: 8:00 to build to a heavy power clean 3:00 rest to load bar to 90% of best clean 4:00 max power cleans, 90% of best clean + Every 4:00 for 3 sets – goal
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Tuesday, 07.26.16 – Sport

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A. 1 push jerk + 1 split jerk, 5 x 1 @ moderate/tough loads; begin a set every 2:00 B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60 + 3 rounds: :90 of [1 hang power clean tough up to 205/145 + 1 strict handstand push-up + 2 HPC
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Monday, 07.25.16 – Sport

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A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60 B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest + AMRAP in 10:00: 1 strict
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Monday, 07.25.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 2-3 front squats, 40X1 2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause
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