7/13/2016

Strength
20 min squat snatch
working on technique and then working up to a heavy single

then

baseline
for time
row 500m
40 air squats
30 sit ups
20 push ups
​10 pull ups





7/12/2016back squats
30 powercleean
max push press
rest 3 min
ANRAP 8 min
40 power clean 115/75
40push press 115/75
max back squat 115/75
rest 3 minutes
AMRAP 8 min
50 push press 95/65
50 back squat 95/65
​max power clean 95/652016





5 rounds for time
10 plate ground to overhead
10 plate overhead lunges
10 Burpee over plate
200m plate carry

Men 45lb
Women 25lb