July 15 - 21

Monday:
[1]  Three sets, not for time, of:
Parallette HSPU x 8 unbroken reps
Double-Unders x 40-50 unbroken reps
Roll to Candlestick x 10 reps
[2]  Wendler 3/4 - Deadlifts
5x285, 3x320, 1+ 355 (7 reps! cal=422lbs)
[3]  For Time as team lead: (team moving behind ladder)
30 Deadlifts @ 225lbs
30 Wallballs
30 Toes to Bar
20 Boxjump overs (can touch top of box)
20 Burpees
20 Cal Row
Time:  9:42rx

Tuesday:
[1]  Wendler 3/4 - Front Squats
5x205, 3x230, 1+ 255 (6 reps! cal=305lbs)
[2]  15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang)
Today's Max:  115lbs (no jumping feet off the floor or moving to a new location)
[3]  3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
@ 105lbs
[4]  4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
@ 125lbs
[5]  10 Min AMRAP
*Add 1&2 reps per round to each exercise.
1 Wallclimb
2 Hang Power Snatch
2 Wallclimbs
4 Hang Power Snatch
3 Wallclimbs
6 Hang Power Snatch
4&8, 5&10, 6&12...
Score:  4 rounds + 5 Wallclimbs (Wrist is still sore, so hook grip is little painful and wall climbs are slow.)
[6]  6 Mins Bottom Squat Hold - Unbroken.

Wednesday:
[1] 7x3 Jerk Balance - For Skill.  Only go heavy if form is PERFECT (be very judgemental)
95-95-105-105-115-115-115
[2]  3 Rounds for max reps/rounds:
1 Minute ME Wallballs:   Reps:  32-30-31
2 Minute AMRAP:  (start rounds 2 and 3 from where you left off on round 1)
- 10 Pistols (alternating)  Rounds:  (1)4.5, (2)3, (3)3.5  Total:  11.5(estimated)
- 10 HR Pushups
Then:  50 Double Unders
Rest 1 minute
Time: 13:40

Thursday:
[1]  Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch + Snatch Balance+OHS
95-105-115-115-125-135-135-145-135-135-135
[2]  3 rounds for time of:
Row 20 Calories
15 Burpees
8 TTB
Time:  6:40rx
[3]  Wendler 3/4 - Strict Press
5x110, 3x125, 1+ 140 (3 reps; cal=146lbs)

Friday:
Recovery Day:  Row/bike

Saturday:

AM:

[1]  Wendler 4/4 - Squat Deload

4x5@135, 5x165, 5x205 (5sec pause at bottom)

[2]  6 Rounds for time:

10 Ring Pushups

8 Pistols

10 GHD situps

Time:  5:25rx

PM:
[1]  Strength/Skill:

1 set of 1 push press, 2 push jerks, 3 split jerks @ 60% of 1RM split jerk. @140

1 set of 2 push press, 3 push jerks, 4 split jerks @ 65% of 1RM split jerk. @150

1 set of 1 push press, 2 push jerks, 3 split jerks @ 70% of 1 RM split jerk. @165
[2]  Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Time: 8:40rx
[3] 6 min amrap
6 deadlifts @185
6 boxjumps @24 step downs only

Score: 8 rounds.

Sunday:
[1]  Chipper, for time:
100 Double Unders
  15 Strict Press, Dumbbells @22.5kg
  15 Knees to Elbows
  15 Strict Pullups (reg. grip only)
30 DB Push Presses (No Jerks) @22.5kg
30 GHD Situps
30 KB Snatches, 32kg
  45 Elevated HR Pushups, feet on 45lb plate
  45 Lunges w/ plate 45lb OH
  45 KB Swings, 32kg
100 Double Unders

Time: 31:25rx