7/8/16: Friday
Back or Front Lever Skill Work
then
400m Run for time
rest as needed
100 Kettlebell swings for time
*every break perform 25 double unders*
7/7/16: Thursday: Oly Club 7:30pm
7 Sets of 3+1
3 Front Squats + 1 Jerk
then
10 Minute AMRAP
6-Strict Handstand Push-up
8-Strict Chest to Bar
10- Front Squat (95/65)
7/6/16: Wednesday
2 Power Snatch 135#/95
3 Overhead Squat
1 Wall climb
then
Mid Line Conditioning
3 Rounds
:30 GHD Supine Hold (face up)
:60 GHD Prone Hold (face down)
:30 per side plank hold
7/5/16: Tuesday: Oly Club 7:30pm
5 rounds for completion
10 split squats per leg
10 single leg RDL per leg
then
death by toes to bar
7/4/16: Monday
Happy 4th Of July!!
9am and 10am classes only! Cookout afterwards!
20:05 AMRAP
Partner 1 :
Flutter kicks
Partner 2 :
6 Burpees
2 Clean and Jerks (165/105)
8 Deadlifts (165/105)
