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Wednesday 7/25/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

25 jumping jacks

80' bear crawl

20 ball slams

20 slamball sit ups

20 slam ball squats

5+ reverse grip pullups

Workout warmup:

Take 8 min to set up stations and warmup T2B, Wall Balls, and DU's. 

Workout:

12 min AMRAP

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch
*Sets 7-8 @ 90% of 1-RM Snatch

(Perform 1 snatch, lower the bar to the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4-5 reps @ 80%

Skill:

3 rope climbs

15 GHD back extentions

5 rounds

Earlier Event: July 24
Tuesday 7/24/2018
Later Event: July 26
Thursday 7/26/2018