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Monday 7/8/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

2 rounds of:


10 goblet squats

150 m row

Workout Warmup:

Back squat:

Do singles on the 2-3 min. Coaches allocate your time for this to take 20 min.

5 @ 70%- 3@75%- 2@80%-1@85-90%-1@ 90-100%-1@100+%

I suspect the bell will be ringing today for those of you who did the SS program.


For Time:


Power Snatch (95/65) RX+ (115/85), RX++ (135/95)

Push press, RX+ strict press

35 Double Unders between rounds


Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

In 16 minutes, establish a 8-RM Push Press


Max set of RMU, 5 min. Rest 5 min and do max set of BMU

Earlier Event: July 7
Sunday Funday
Later Event: July 9
Tuesday 7/9/2019