Friday, July 11th - Monday, July 14

Friday

Overhead Squat 3x3 @ 65-75%

Front Squat 3x3 @ 65-75%

Back Squat 3x3 @ 75-85%

For Time: 10! of

Power Clean 155/95#

with 20 DU's after each set

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Saturday

On the Minute x 8 mins of:

3 Clean & Jerks - increase load if possible

3 minutes transition

On the Minute x 8 mins of:

3 Snatches - increase load if possible

5 minute transition

For Time:

30 Burpee Muscle Ups (15 min Cap)

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Sunday 

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday

Back Squat: 7x1 Max Load (Athletes should be looking for a new 1 Rep Max - this is the midway max data point)

3 x 1 minute max rep burpees + 1 minute rest