Tuesday, July 10, 2018

Warm-up:

1 round

  • 9 Push-up
  • 12 Medicine Ball Jump-over
  • 15 Medicine Ball Thruster
  • 18 DU

 

Skill/Strength:

Bench Press – Reverse Grip

5×5 – EMOM

 

MetCon:

12 min. AMRAP

RX+

  • 35 DU
  • 11 Thruster 75/53
  • 7 Burpee Box Jump-over 20/16

RX

  • 35 DU
  • 11 Thruster 45/33
  • 7 Burpee Box Jump-over 16/12

Fitness/Recovery

  • 50 SU
  • 11 KB Squats 44/25
  • 7 Wall Ball 20/14

Monday, July 9, 2018

Warm-up:

1 round for time

  • 10 Bear Complex 65/53

 

Skill/Strength:

Snatch

5×2 @ 90% – EMOM

 

MetCon:

3 rounds for time

RX+

  • 400 m. Run
  • 12 C2B Pull-up
  • 9 Clean & Jerk 155/103

RX

  • 400 m. Run
  • 12 C2B Pull-up
  • 9 Clean & Jerk 115/78

Fitness/Recovery

  • 175 m. Run
  • 12 KB Swing 44/25
  • 9 Deadlift 95/63