072720-073120

Monday 072720 STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into... ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch (Score is Weight) WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch (115/75)|(75/55) 3 Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets- (Score is Rounds + Reps) Tuesday 072820 SKILL EMOM x 10 MINUTES MIN 1 - 10/8 Cal Row for Quality MIN 2 - 2-3 Wall Walks or 3-5 HSPU Negatives (No Measure) WORKOUT 3 ROUNDS FOR TIME 10 Handstand Push-Ups 30 Slam Balls (30/20)|(20/10) 15 Handstand Push-Ups 25/20 Cal Row (Score is Time) Wednesday 072920 STRENGTH 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) WORKOUT E2MOM x 12 MINUTES 200m Run Max Squat Cleans (185/135)|(135/95) (Score is Reps) COOL DOWN FOR RECOVERY 5:00 Foam Rolling on Quads and Inner Thighs (No Measure) Thursday 073020 WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on... Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *12/10 Cal Bike After Each Full Set (Score is Rounds + Reps) Friday 073120 WORKOUT 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time) COOL DOWN FOR RECOVERY 5:00 Foam Rolling Focus on Upper Back & Lats (No Measure)