Thursday, 7-6-17

Warm up: 3 RDs 10 Banded squats 10 Lunges 10 BB strict Press 12 min to complete: Back Squats 7×3 @ 87.5% rest 4 min 10 min EMOM 2 strict press + 3 push press start @ 60% 1 RM strict press and build 5 min AMRAP 20 KBS 753/35 15 Jumping Squats

Snatches Every 90 sec X 8 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 30/24 AAB 30 C2B Pull Ups 30 Burpee BJO 24/20 30 C2B Pull Ups 30/24 AAB

That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s

Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…

Strength/Skill – Tall Snatch 3-3-3-3 WOD AMRAP 6: 5 Clean & Jerk (75% Body Weight) 5 KB Pushups 5 Front Squat (75% Body Weight) *Rest 30 Seconds KB PUSH-UP, Just watch the first 55 secs MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight) *Rest 30 Seconds AMRAP 6: 2 Turkish Get-Up (1.5/1) 4 Floor…