WEEKLY PROGRAM   July 31, Monday Strength Back Squat 8 x 4 Reps (72%) *Every 90 seconds start a new set! Conditioning 25-20-15-10-5 P.Snatch 35-20 5-10-15-20-25 Strict HSPU Cap time 15 minutes   August 1, Tuesday Conditioning For time 40 Pull Ups 40 GHD’s 40 Pull Ups 40 GHD’s 40 Pull Ups Cap time 15…

WEEKLY PROGRAM July 24, Monday Barbell Snatch Doubles 5 x 2 reps (Working up to a heavy double for the day) Conditioning 10-8-6-4-2 Muscle Ups Strict Handstand push ups 2-4-6-8-10 Muscle Ups Strict Handstand push ups   July 24, Tuesday EMOM x 10 Minutes 3 Front Squats %65-70 10-8-6-4-2 Power Cleans 80-40 Front Squats 80-40…

WEEKLY PROGRAM July 17, Monday Snatch Work Work up to a heavy triple for the day 5 x 3 Reps Conditioning For time: 3 Rounds 5 Muscle Ups 5 Paralette HSPU 20m Overhead Walking Lunge 65-45 Dumbell 3 Rounds 5 Muscle Ups 5 Paralette HSPU 20m Overhead Walking Lunge 65-45 Dumbell 3 Rounds 5 Muscle…

WEEKLY PROGRAM   July 10, Monday “Barbara” 5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats *Rest 1 MIN between rounds. Cap time 35 minutes Accessory Back Extensions 3 x 25 reps   July 11, Tuesday Strength Front Squats 5 x 3 Reps ( climb ) Barbell conditioning Power Clean…

WEEKLY PROGRAM   July 3, Monday Barbell Snatch Triples -Work up to a heavy triple for the day. For Time 1-10 Power Clean 70-40 10-1 Strict HSPU Cap Time 15 minutes   July 4, Tuesday Strength Back Squats 5 x 2 reps Conditioning 10-8-6-4-2 Squat Cleans 80-50 2 Legless Rope Climbs 4 m   July…

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