July 29 - Aug 4

Monday:

[1]  MU Progression:

 - 5 Mins:  every 30 seconds.  4 Full Range of Motion (ROM) Ring Dips. (if needed to, drop the number to a doable amount for each 30 secs.)

 - 5 Mins:  Attempt Legit Muscle Ups.

[2]  For Time:  5 Min Max
*All Double Unders must be UNBROKEN for each round.  If not, then start over on that round.
5 Double Unders
5 Burpees
10 Double Unders
5 Burpees
15 Double Unders
5 Burpees
20 Double Unders
5 Burpees
25 Double Unders
...and back down to 5 Double Unders/5 Burpees
Time:  4:04rx
[3]  Wendler 1/4 (C2) - Deadlifts
5x295, 5x305, 5+ 325 (11 reps)
[4a]  Clean + Hang Clean + Jerk: Max
185-205-225-225
[4b]  Clean Pulls @ 10% more than Max Clean + Hang Clean
@ 245


Tuesday:
[1]  20 Min AMRAP
5 HSPU 8" Deficit
7 C2B Pullups
10 DB Snatches, alternating @ 55lbs
Score:  8+13 reps (finished 9th round in 21:30)
[2]  Wendler 1/4 (C2) - BN Press
5x105, 5x110, 5+ 115 (6 reps)
[3]  Clean From Power Position (knee slightly forward under bar at hang) + Push Jerk: 3 sets @ 75% of Max CJ  (185lbs)

Wednesday:
[1]  Find CJ Opener: The weight you plan to open with in competition  (205lbs)
[2]  Wendler 1/4 (C2) - Front Squat
5x205, 5x225, 5+ 235 (11 Reps!)
[3]  Clean Pulls: 4×1 @ 100% max CJ  @235lbs
[4]  5 rounds for reps of:
20 sec. ME Push Press 95/65lbs  Score:  12, 11, 11, 12, 15
10 sec. Rest
20 sec. ME Toes to Bar  Score:  11, 10, 10, 10, 12
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24"  Score:  10, 8, 7, 9, 12
20 sec. Rest

Thursday:
[1]  Snatch - Skill
5 sets of max weight:  Hang High Pull + Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance
weight:  105-105-115-115-115
[2]  For Time:
50 Double Unders
21-15-9
GHD Situps
Overhead Squats @ 115lbs
50 Double Unders
Time:  8:49rx
[3]  Pistol - Skill
Worked on:  Kettlebell weighted pistols (1/1.5p) and Overhead pistols (45/65lbs on barbell)


Friday:
[1]  Row 1k - 80% effort 
Time: 4:08
[2]  Power Clean + FS + Split Jerk: 3 sets @ 80% of max CJ (185lbs)
*On my 3rd complex, I decided to throw in a OHS... from the close grip position.  Holy Cow.
[3]  Mobility

Saturday:
*With approx. 40-50 mins between each.
[1]  5 Mins to establish a 1RM C&J
Deadlift last successful lift for partial points (tiebreaker)
185-205-225-235 then 21 deadlifts
[2]  5 Min AMRAP
5 Deadlifts @ 185lbs
5 Bar facing burpees
10 Rounds + 7 reps
[3]  For Time (15 min timecap)
10 Pistols (alternating)
20 Push Press @ 65lbs
30 Boxjumps @ 24inch
40 Wallball Thrusters
50 Double Unders
40 Wallball Thrusters
30 Boxjumps
20 Push Press
10 Pistols
Time:  6:31rx unbroken.