Week 30: 25 - 29 July

Monday, 25 July

Strength: Front Squat
5-5-5-5-5

WOD: Tabata
4 min alternating:
split squats
box jumps

2 min rest 

4 min alternating:
exploding step-up
air squats


Tuesday, 26 July

Skill: Handstand Progression (10 min)

WOD: for time:
100x burpee pullups
*every 2 min starts w/40m sprint


Wednesday, 27 July

WOD: AMRAP 20
10x Man-maker
50x Double Unders
20x KB Swing
200m Run


Thursday, 28 July

Strength: Snatch
3x EOMOM:
2x Hang Power Snatch
2x Power Snatch

then: 

3x EOMOM
3x Squat Snatch

WOD: 'Jeremy'
21-15-9
OH Squat
Burpee


Friday, 29 July

Skill: Box Jumps
EMOM (14 min)
even: 5x high!!!
odd: 10x lateral

Core: GHD
3 rounds, NFT
15x back extension
15x GHD Situp
15x Hamstring Curls