20.07.06 – 20.07.10

Monday 20.07.06

Squat Clean
1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or more of 1RM.

More Likely load:
70% or more of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results

Monster Mash
3 rounds for time of:
15 Power Cleans, 115/80 lbs
45 Double Unders
15 Push Jerks, 115/80 lbs
45 Double Unders

Rest 5 mins between workouts

2 rounds for time of:
25 GHD Sit-ups
20 Row Calories
15 Front Squats, 155/105 lbs

Tuesday 20.07.07

2-part Metcon
Part A
Complete as many rounds as possible in 5 mins:
21-15-9 reps of:
Overhead Squat, 95/65 lbs
Toes-to-bar

Rest 5:00

Part B
Complete as many rounds as possible in 5 mins of:
15 Thrusters, 95/65 lbs
15 Pull-ups
12 Thrusters, 95/65 lbs
12 Pull-ups
9 Thrusters, 95/65 lbs
9 Pull-ups

Wednesday 20.07.08

Weightlifting Wednesday
Every 1 min for 30 mins.
1 Hang Squat Snatch, pick load

*3 sec pause at the bottom

Super Fitness Robot load:
75% or higher of 1RM hang squat snatch.

More Likely load:
55% or higher of 1RM hang squat snatch.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.07.09

3 rounds for time of:
35 Push-ups
35 Air Squats
35/25 Bike Calories

Friday 20.07.10

Grace
For time:
30 Clean & Jerks, 135/95 lbs

Super Fitness Robot time:
3:00 or less as an individual.

More Likely time:
5:00 or less as an individual.
(consider scaling if this seems unrealistic)

or complete the partner option

Partner Super Grace
Teams of 2
For time:
80 Clean & Jerks, 135/95 lbs

Super Fitness Robot time:
6:00 or less a 2-person team.

More Likely time:
11:00 or less as a 2-person team.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

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