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Week of July 13

Updated: Jul 14, 2020


A1. Front Squatx5x3@75%

A2. Weighted pull upx3x5

B1. GHD Sit upx15x3

B2. Arch Holdx45 secx3

B3. Side plankx30 sec/sidex3



Clean (weight is lowered twice, once after 3 reps, once after 8 reps)

Pull up

*weight should be 70-80% or so, then 50-60%, then 40%


A. Snatch@75% Every 90 seconds 2 reps for 6 sets

B1. HSPU negativex1x5....slowest possible

B2. Tuck or L Sitx10-20 secx5

B3. DB Strict Pressx5x5


5 min amrap

100 m run

10 push ups 

10 alt db snatch@55/40

rest 90x3


A. Push Pressx5x3@75%

B1. Sled Pushx40 ftx4

B2. One arm DB Rowx5/sidex4

B3. Bicep Curlsx10x4


3 rds

15 cal row

15 Thrusters@95/65

60 du/120 su


A. Back Squatx5x3@75%

B1. Rear elevated split squatx6/legx3

B2. Hollow Rockx15+Hollow Holdx20 secx3

B3. Sorenson holdx20-30 sec x3


9 min AMRAP

40 Wall Ball

30 T2B/40 HKR

20 Burpees

Rest 3 min

9 min AMRAP

20 Wall Ball

15 T2B/20 HKR

10 Burpees


A. Clean and Jerk-every 90 for 6 sets-2 reps@75%

B. Every 2 minutes, working for 90 seconds \



3-High Hang Power Clean


20 min AMRAP

200 M Run

3 Box Jumps

3 Power Cleans

200 M Run

6 Box Jumps

6 Power Cleans

(add 3 jumps and 3 cleans each round)

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