July 4-9 Testing week

Monday
A.M.
A. Snatch, 1RM
B. Sq Snatch @ 70%, 30 reps for time:
C. 30 Muscle Ups for time:
D. Pistols, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 235#
B. 5:20 @ 165#
C. 3:20
D. 18, 18

P.M.
3 x 10 sec Row ME, rest 3 min
+
2k Row for time:

ME- 1:19/500m
+
2k- 7:26- 1:51/500m avg pace

Tuesday
A.M.
A. Legless Rope Climb from seated- 5 min AMRAP
B. Press, 1RM
C. Press @ 80%, 1 x AMAP

A. 5 reps
B. 175#
C. 5 reps @ 140#

P.M.
30 min AMRAP
P1- Helen
P2- 10rft- 3 Power Snatch 135#, 15 Wallball
P3- 1 Cl&J, 135# + 5 Pull Ups + 10 Push Ups + 15 Squats **increase Cl&J by 1 each round

P1- 9:10
P2- 18:36
P3- 18 reps

Thursday
A.M.
A. Cl&J, 1RM
B. Clean 1RM
C. Cl&J @ 70%, 30 reps for time:
D1. Wtd Chin Up, 1RM
D2. Wtd Bar Dip, 1RM
E1. Strict Pull Up Max Unbroken
E2. Strict Ring Dip Max Unbroken

A. 275
B. 300#
C. 8:47
D1. 123#
D2. 123#
E1. 22
E2. 25

P.M.
EMOM as long as possible
5 Thrusters, 95#
5 Burpees
5 Power Snatch, 95#
5 Toes to Bar

4 rounds

Friday
30 min Row TT

Saturday
A.M.
A. BSQ, 1RM
B. BSQ @ 85%, 1 x AMAP
C. Deficit HSPU's 1 x max deficit
D. Strict HSPU @ 50% of C's deficit, 1 x Max Unbroken
E. CTB Pull Ups, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 405#
B. 5 @ 345
C. 19.5"
D. 6 reps @ 10"
E. 22, 15

P.M.
1 set/5 min up to 5 sets for Max Load
5 Deadlifts + 5 Hang Squat Clean + 5 Shoulder to OH + 5 Front Squats

150, 165, 185#
205 up to 3 S2OH