Monday 7/25/16

AM Session

A) 5 Min AMRAP

8 WB (25/16)

15 FT HS Walk (50 FT Bear Crawl if not efficient in HS Walk)

8 T2B

15 FT HS Walk (50 FT Bear Crawl if not efficient in HS Walk)

+

5 Min Rest

+

10 Min AMRAP

21 BJ Overs (24/20)

15 Thrusters (75/55)

9 Burpees

B) GOAT Work, Work on a weakness

PM Session

A) FS @ 20X0, Work to a Tough set of 4

B) FS @ 20X0, 4×4 @85% of A, 2-3 Min Rest

C) Every 75 sec, 8 Sets

Clean+FS+Split Jerk @ 75% of C&J

D) 8 Min EMOM

1 Snatch + 1 Hang Snatch @70% of Snatch

E) Clean Hi-Pulls @70% of Clean Max, 6×3, 1-2 Min Rest

F) Banded GH Raises @ 30X0, 7-8 Reps, 4 Sets, 1-2 Min Rest, if banded is not possible go at a Tempo of 40X0

Share This