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072318-072718

July 23, 2018

 

Monday 072318

 

Squat Clean

On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

 

5 Round

6 Hang Squat Clean (135/95)

10 Burpees over Bar

 

Tuesday 072418

 

Gymnastics

3 Rounds

Not For Time

7 Strict TTB

5 Pull Ups

3 Chest To Bar

1 Bar MU

*Utilize this time to work on your kip as well!

 

21-15-9

Back Squats 

HSPU

 

Wednesday 072518

 

"Daniel"

For Time: 
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

 

Midline

50 AbMat Sit Ups

50 Supermans

 

Thursday 072618

 

On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

 

For Time: 
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)

 

Friday 072718


Midline

3 Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
Rest 2 Minutes Between.

 

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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