Wednesday, 8-2-17

Weighted push ups 5 x 3 For time: 50 Wall ball shots, 20/14pound ball 25 K2E 40 Wall ball shots 20 K2E 30 Wall ball shots 15 K2E 20 Wall ball shots 10 K2E 10 Wall ball shots 5 K2E

3RFT – 40 D/U 2:1 20 Alt. Pistols (30 Assisted, 50 Air Squats) 40 D/U 20 T2B (30 Scaled) 40 D/U 20 KBS 70/53 *30 min Cap*

20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*

E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*

Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans     10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35

4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!