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Thursday 7/5/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

5 min AMRAP

Partner burpees, partners alternate burpees for 30 sec then rest for to sec for 5 rounds.

Workout warmup:

3 rounds of Beach Muscles

15 GHD sit ups

10 strict dips, ring if you can

5-10 reverse grip pull ups

Workout and Endurance

3 min AMRAPx4
5 Pull ups
10 Goblet Squats (24/16 kg)
15 Push-Ups
Rest 2 minutes

Repeat AMRAP 4 times. 

Lift: 

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

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

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% 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 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85-90% of 1-RM Power Clean

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Skill:

work on two goats for 10 min

Earlier Event: July 4
Wednesday 7/4/2018 Independence Day
Later Event: July 6
Friday 7/6/2018