July 23rd, 2018

MONDAY

Fitness:

“A. Clean + HC + 3 FS- Build to heavy in 5-6 sets
+
18 min EMOM
1min: 4/5 Strict Pull Ups
2min: 15 Air Squats
3min: 8 BF Burpee
+
3 sets
20 sec Wtd Arm Circles FWD/Bckwd
10 Band Pull Aparts
5 I’s, Y’s and T’s”

Competition:

“A. Snatch- Work to 80-85% of your 1RM, Then complete 5-6 technical singles for the day
**There should be no misses
B. FS 4 x 7 @ 33×1
C. FS 1 x 7 “”no tempo””
+
8 min AMRAP @ 80%
12 WB
10 Cal
12 DB Snatch 6 per side
rest 3 min
8 min AMRAP @ 80%
12 KBS
10 Cal Row
12 Burpee over the rower”