Workouts

7/12

25 x OHS @ 115lb; rest 5 min x 3

+

45 sec airdyne sprint; rest 3:15 x 4

7/13

5 sets @ 90-95%

30 sec clean and jerk @ 135lb - all 9

30 sec KBS 53lb - all 14

30 sec burpees - 12/13/12/12/12

30 sec thicker rope DUs - 38/32/36/30/35

rest 6min

7/14-7/15 off

7/16

Wendler Squat

240lb x 5/ 255lb x 5/ 275lb x 13

+

BB split lunges x 6 x 3; rest 1 min bt legs - 135lb

+

Abwheel x 8 x 3; rest 90 sec

PM:

Power snatch x 2 on min for 12 min @ 155lb

+

3 Rounds:

20 ring dips w 20lb vest

rest 1 min

10 KBS 88lb

rest 1 min

+

12 burpees

150m row

12 burpees

150m row

12 burpees

t = 2:25

7/18

400m sprint @ 90%

rest 4 min x 5 - 65s/69s/70s/73s/70s