Monday, July 17, 2023

	Weekly Overview	Events/Classes
Monday	Back Squat
Tuesday	Snatch	Nutrition Seminar 7:30 PM at CFR7
Wednesday	“Holleyman” Hero WOD	Kipping/Butterfly Pull-ups Skills Clinic at 5:45 PM
Thursday	Shoulder Prehab, Crossover Practice
Friday	Deadlift
Saturday	Squad WOD
Sunday	Strict Gymnastics, Core

Strength
Every 3:00, 4 Sets
8 Back Squats (65-70%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
4 Rounds for Time:
16 Front Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)
16 Sit-Ups (FX: 12)
16 Toes to Bar (FX: 12)
*14:00 Cap