Jul 16, 2019
Strength
Clean lift off + clean high pull + power clean
- Build to a heavy 2+1+1
- Drop 15% and complete every minute on the minute for 5:00:
Conditioning
4 Rounds
In 2:30:
- 9/7 Calories
- 10 Wall Balls
- Max Clean and Jerks (135/95)
Rest 2:30
Continue working until you have completed 50 clean and jerks or 4 rounds. Your score is either the time it takes to complete 50 clean and jerks or the number of clean and jerks you get in 4 rounds.
Jul 15, 2019
Strength
1A) Close Grip Bench Press
- build to a heavy single with a :02 descent and :01 pause on chest
1B) PVC Sotts Press
- x 3 w/ :03 descent x 3 sets
Conditioning
Every 3:00 for 5 rounds:
- 21/18 Calories
- 12 Pull Ups
- 12 Single Arm Shoulder to Overhead (70/50)
Jul 14, 2019
Strength
1A) Deadlift @ 10X2
1B) Box Jump Over
Conditioning
3 Rounds
In 3:00
- 200m Run
- 20 Kettlebell Swings (53/35)
- Max Step Ups holding kettlebell
Rest 3:00
0730 Endruance
7 Rounds
Rest 2:00
Keep split times consistent.
Jul 12, 2019
Conditioning
In a team of 3, with each athlete at a station, complete 3 rounds each:
Station 1: Row or Bike
Station 2: Complete as many rounds as possible:
- 5 Hang Squat Cleans (155/105)
- 10 Lateral Burpees over the Bar
Station 3: Rest
Station 1 is the pace setter. Rotate once that athlete has completed his or her prescribed calories.
