July 30, – August 5, 2018

Snatch

2 @ 9

2 @ 9 (load drop)

2 @ 9 (load drop)

2 @ 9 (load drop)

then,

Clean + Split Jerk

3 @ 8

3 @ 8 (load drop)

3 @ 8 (load drop)

then,

For time:

Accumulate 2min in the L-sit

350m Row Sprint

Accumulate 3min in the tall plank

350m Row Sprint

12min Cap

5-3-0 Tempo Back Squat (Superset w/45sec hollow body hold)

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

then,

6min EMOM

40 DUs

AMRAP Burpees

– Rest 3min –

6min EMOM

10 Burpees

AMRAP DUs

*Score = Burpees from the first EMOM + DUs from the second EMOM.

then,

10 – 15min of Coach-led Mobility

Shoulder Press

Set 1: 5 @ 9

Set 2: AMRAP @ same weight

Set 3: AMRAP @ same weight again

Superset these w/Bent DB Rows 10/side

then,

3man Teams

On an 18min Clock

Buy-in: Stop Sign Partner Carry x 3

then,

For Max Distance:

50ft Sled Drag

50ft Sled Push

*2 team members ride while 1 pushes or drags the sled (GHD) 50ft.

10 x 200m Run (jog back)

Click Here to checkout a great drill to improve your run mechanics with a jump rope!

then,

10 – 15min Coach led Mobility

Build to a heavy complex of:

Push Press x 2 + Push Jerk w/ 10 count hold in the finish

1 @ 9

1 @ 9 (load drop)

1 @ 9 (load drop)

*Once you find your max weight for the complex, reduce the weight by no more than 5% and repeat twice.

then,

20min AMRAP

1-2-3-4-5-6-7-8-9…

HR Push ups

Ab mat sit ups

American KBS 53/35lbs

“Girls Gone Wild” Lite Edition

For time:

“Fran”

15-12-9

Thruster 75/45lbs

Pull up

+

“Diane”

15-12-9

DL 185/125lbs

HSPU

+

“Amanda”

7-5-3

MUs

Squat Snatch 95/65lbs

25min Cap

Teams of 2

10min AMRAP

20 Box jumps 24/20″

20 Cal Bike

– Rest 3min –

10min AMRAP

20 Burpee Box jumps 24/20″

200 DUs

– Rest 3min –

10min AMRAP

20 Box jumps 30/24″

20 Cal Row

Partners may divide the work however they like, but only one person may work at a time.