7/16/18: Monday

Step Up with Dumbbells 5×20

Step Up for load:

#1: 20 reps

#2: 20 reps

#3: 20 reps

#4: 20 reps

#5: 20 reps

Hip Thrust 5 x 10

Add weight each set

10 Minute AMRAP

Max Effort Handstand Push-ups

*Every time you break a set, perform 20 Single-arm DB Thrusters (10 each arm)*

7/13/18: Friday

3 Position Snatch 6×3 Snatch for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4: 3 reps @ 75% #5: 3 reps @ 80% #6: 3 reps @ 80% Snatch Pull 3×4 Snatch Pull for load: #1: 4 reps #2: 4 reps #3: 4 reps 50 OHS…

7/11/18: Wednesday

Bench Press 1×1

Bench Press for load:

#1: 1 rep

Shoulder Press 1×1

Shoulder Press for load:

#1: 1 rep

12 Minute EMOM

12 Minute EMOM for reps

Minute 1: Plyo Push-ups

Minute 2: Strict Pull-ups

Minute 3: Strict Ring Dips