Monday to Friday

24/07 – Monday –
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, (36/24-inch box)
12 kettlebell swings, (32/20-kg.)

25/07 – Tuesday –
7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

26/07 – Wednesday –
Front squat
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 reps
Split jerk
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

27/07 – Thursday –
5 rounds for time of:
155/105-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent

28/07 – Friday –
21-18-15-12-9-6-3 reps for time of:
15/10-kg. dumbbell burpee / hang squat clean / thrusters
Pull-ups
The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.