Monthly Archives: July 2016

Sunday 7-31

Rest Day

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Saturday 7-30

In teams of two with one partner working at a time…

100 Wall Balls 20/14
100 Pull Ups
50 Power Snatch 95/65
50 Clean and Jerk 135/95
50 Deadlift 225/155
100 Box Jump Over 24/20
100 KBS 70/53

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Friday 7-29

Mobility: Hips/Lats

A: 10 min EMOM
Odd: 40 DUs
Even: 3 Power Snatch + 2 Hang Squat Snatch 95/65

B: 10 min EMOM
Odd: 15 Burpee
Even: 5 Squat Snatch 135/95

C: For Time
100 DUs
8 Squat Snatch 165/115
50 Burpee
8 Squat Snatch
100 DUs

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Wednesday 7-28

“Wear Pink”

Mobility: Glutes/Adductors/IT/OH

A: 3 Rounds
8 DB Deadlift
8 DB Front Squat
8 DB Push Press
8 DB Thruster

B: 5-5-5-5-5
Back Squat 70-80%

C: 8 Rounds For Time
8 Thruster 95/65
8 Back Squat 95/65
8 S2OH 95/65
8 Push Up

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Tuesday 7-26

Mobility: Hips/Lats

A: 5-5-5-5-5
Front Squat 70-80%

B: 6 min AMRAP
1-2-3-4 and so on adding one rep
Front Squat 135/95
Burpee
Pull Up

2 min rest

C: 6 min AMRAP
1-2-3-4 and so on adding one rep
Front Squat 185/125
Burpee
Pull Up

2 min rest

D: 6 min Amrap
1-2-3-4 and so on adding one rep
Front Squat 225/155
Burpee
Pull Up

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Monday 7-25

Mobility: Hips/Front Rack

A: 15 min EMOM
Min 0-5: 5 Power Clean
Min 5-10: 3 Power Clean
Min 10-15: 1 Power Clean

B: For Time
100 DUs
10 Power Clean 135/95
80 DUs
8 Power Clean 155/105
60 DUs
6 Power Clean 185/125
40 DUs
4 Power Clean 225/155
20 DUs
2 Power Clean 245/165

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