Tuesday July 4th, 2017
1. Snatch Triples | #75,105,135,155,175,175,175
2. Snatch Pulls 4×3 #215
3. With a partner, you go I go… 4:00 amrap hspu | 102 reps
4. With a partner, you go I go… 4:00 amrap snatches #155 | 35 reps
5. With a partner, you go I go… 4:00 amrap c&j #155 | 45 reps
6. For Time with a partner:
30 front squats #225
1 mile run
20 legless rope climbs 15′
1 mile run
100 burpee to ring muscle up | 38:00

Wednesday July 5th, 2017
1. Back Squat 5×6 #265
2. Power Cleans 5×3 #205
3. Power Jerks 5×3 #185
4. Push Press 5×5 #175
5. Conditioning:
15-12-9-6-3 Deadlifts
15-15-15-15-15 GHD Sit-ups | 7:27

Thursday July 6th, 2017
1. 5 chest to bar pull-ups + 20 dubz with weighted rope
10 + 20
15 + 20
20 + 20 | 3:15
2. 5 rounds of:
#100 Dball ground to over Yoke x2
50′ Farmer Carry #260
#100 Dball step-up 20″ x2
Pulled a lower back muscle on this piece so the next week I’m going to have to modify and limit pulling from the ground. Lots of stretching and icing.
3. 5 rounds of sled pushes 50m #125 + 10 bar dips + 10 push-ups on paralletts.

Friday July 7th, 2017
Assault Bike
:30 seconds work
:30 seconds rest
20 rounds | 226 calories

Then a cool down doing online yoga.

Saturday July 8th, 2017
AM – shooting session at the local archery range with field points and broadheads. Just tuned both of my bows and they’re shooting bullets.
Then went to Cabelas and picked up my IDAHO archery tags.
1. 10 rounds for time:
10 calories Assault Bike
10 lunges total hold #45 Dumbbell
10 push-ups | 15:15
2. 6 rounds of:
5 strict handstand push-up
200m Run

Sunday July 9th, 2017
3 mile hike with salt and my son strapped to my pack, 1500′ feet and 3 miles round trip | 45:00 minutes

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