26/07

P1 vs P2:
15 SDHP
Ride 2 min for cals
*other rests while other works X3
+rest 3 min
P1 vs P2:
2:30min timer
Row 500m/400m – amrap burpees remaining time
*other rests while other works X3
+rest 3 min
P1 vs P2:
FLR ALAP

25/07

A. HIGH Hang Squat Snatch; 1 every 30 sec for 5 min – full extension & fast under bar
B. High Bar Back Squat @ 20×1; 5-6 reps; x5, rest 60 sec
C. Weighted Supinated Pullup; 10 min to build to heavy single
D. Powell Raise @ 4010; 6-8 reps; x3/arm, rest 30 sec between arms

16/07

A. Snatch Pull; 2 reps; x4, rest 1:30 min
B. Single Leg Bounding; 6 steps (alt. legs); x6, rest approx 60 sec between efforts.
C1. Power Snatch; 1.1.1; x5, rest 2 min (heavy as poss with good form)
C2. Weighted Ring Dip @ 30×1; 2-3 reps; x5, rest 2 min (build on weight from 2 weeks ago)
D. ALL OUT: row 380m for males (dampener #5) / 300m for females (dampener #4)