7am box jumps
A. Clean and Jerk heavy single; 85% of that 3×1
B. Snatch Pull 80% (of snatch)x3x5
C. Handstand Pushup… 3 sets AMRAP at 42×2; rest 2 minutes between sets… use box assist if necessary.
Rest period 1: Stretch quads
Rest period 2: PNF stretch hamstrings
going overhead
A. C&J heavy single; 85% of that 3×1
B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.
C. Tabata Pushups
D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
I'd rather look like a CrossFitter than a supermodel
A1. Strict Chin Ups (palms facing you) 3 x max reps 90s rest
A2. Ring Dip 3×5 (add 5lbs to last workout); 90s rest
Perform 2 Power Clean and Jerks on the minute for 15 minutes.
*Use 90% of 1 RM
*For every rep not completed, perform 5 burpees after the workout.
OR
Do the July Challenge.
Snatch – heavy single; 85% of that x 1 x 3
Clean & jerk – heavy single; 85% of that 1 x 3
Unlimited: Weighted sit-ups – 3 x 10
3/week: 3:00 row for meters OR Thruster challenge
You’re going to need to build up to your heavy singles at a moderate to fast pace to finish this workout within the hour.
7 days left to register a score for the thruster challenge. (yeah, I said that yesterday…. but this time for real!) Maybe we will do burpees throughout July in honour of all those who choose not to put up a thruster challenge score 
Baseline
Deadlift 3×5
Add 5#.
Then, for time:
15 Clean & Jerks (125#/85#)
Run 400m
10 Clean & Jerks (125#/85#)
Run 200m
5 Clean & Jerks (125#/85#)
Run 100m
The PPCLI guys always bring intensity with them when they visit on the weekends. Welcome to the muscle-up club Will!
Novice:
Clean & jerk – Practice. Keep form tight and weights light.
Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9
Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift
Int/Advanced:
Clean & jerk – 1-1-1 @ 75% 1RM
Snatch pull – 3-3-3 @ 97% of snatch 1RM
Snatch deadlift – 3-3-3 @ 105% of snatch 1RM
Front squat – 5-5-5 @ 81% of front squat 1RM
Stiff-legged DL – 5-5-5
Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.
Post the time you plan on training to comments.
