Thursday 7-4-19

*8:30AM CLASS ONLY*24 Minutes AMRAP RXTeams of 2 or 3 100 Wallballs (20/14) Run 400m (together) 75 Hang Single DB Clean and Jerk (50/35) Run 400m (together) 50 TTB Run 400m (together) RX+Teams of 2 100 Wallballs (30/20) Run 400m (together) 75 ( Hang Single DB Clean...

Wednesday 7-3-19

A. Bench Press 5-5-5-5-5*Last 3 sets at same weightB. 20 Minute EMOM Station 1: 10 Push-upStation 2: Pendlay rowStation 3: 20 tricep band push-downStation 4: 5-10 Ab Wheel or Strict TTB

Tuesday 7-2-19

A. Power Clean or Power Snatch 12 Minutes to build to heavy single. NOT Max B. 14 Minutes EMOM RxEven: 7 power cleans @55% of heavy cleanOdd: 7 lateral burpees RX+ Even: 7 power snatch @55% of heavy snatch Odd: 7 Lateral burpees

Monday 7-1-19

A. Back Squat 6-6-6-6-6-6Week 3 of 4 All 6 sets at same weight. Increase weight 5-10lbs from last week. B.10 Minutes AMRAP at 80% Rx 10 HR Push-up 5 Ring Row with :02 Pause at topRx+ 10 Ring Dips 5 Strict Pull-ups with :02 Pause at top