Wednesday
7/22/2026
A. Front squat Deload
Take 15 minutes to complete the following
x5 @ 75%
x5 @ 80%
2×5 @ 85%
%’s based on 6/24 3RM
*if you didn’t find 3RM on 6/24, do it today
B. EMOM 20 minutes
Min 1: Row 14/11 cals
Min 2: 8-10 Alternating DB snatches HEAVY
min 3: Echo bike 12/9 cals
min 4: Wall walk x2-4 reps or Handstand walk skill work 45 seconds
essentials
A. Take 12-15 minutes to complete 4 sets of the following:
A1. Barbell goodmornings x8-10 @ 20X1
A2. plate pinch carries :30-:45
A3. Seated DB arnold press x8 reps @ 31X1
B. For time:
3-6-9-12-15-18-21
med-ball box step overs
21-18-15-12-9-6-3
DB shoulder to overhead
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