Monday 7/18/16

AM Session

A) 5 Min AMRAP

10 Cal Row

10 Burpee

+

5 Min Rest

+

10 Min AMRAP

10 Cal AD

10 BJ (24,20)

10 WB (20,14)

B) GOAT Work, Work on a weakness

PM Session

A) FS @ 20X0, Work to a Tough set of 5

B) FS @ 20X0, 3×5 @ 80% of A, 2-3 Min Rest

C) Every 75 sec, 8 Sets

Clean+Hang Clean+Split Jerk @ 70% of C&J

D) 7 Min EMOM

2 TnG Snatch @ 65% of Snatch

E) Clean Pulls @ 105% of Clean Max, 5×3, 1-2 Min Rest

F) Banded GH Raises @ 30X0, 6-8 Reps, 3-4 Sets, 1-2 Min Rest, if banded is not possible go at a Tempo of 40X0

 

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