July 21

Strength

Thruster - Max

MetCon

"Fran"

21-15-9

Thruster (95/65)

Pull Up

July 18

A. 4 x 2 Back Squat

B. 3 x 5 Clean Pull

C1. 3 x 10 Bent Over DB Row

C2. 3 x 25-35 AbMat Sit Up

July 17

Strength

A1. 3 x ME Strict Toes to Bar

A2. 3 x 15 Wt Hip Ext.

MetCon

5 Rounds of:

200m Run

10 Steps Ups

10 Shoot Through

July 16

Strength

4 x 1 Power Clean + 3 Front Squat

MetCon

3 Sets of:

2:00 ME Cluster* (135/95)

3:00 Rest

*Clean to Thruster

July 15

Strength

A1. 3 x ME Supine Ring Row

A2. 3 x ME Ring Dip

MetCon

21-15-9

Clapping Push Up

Pull Up

Cash Out

Cummulate 2:00 of time in and L-Hang

July 14

Strength

4 x 2 Power Snatch

MetCon

"Randy"

75 Power Snatch AQAP

75#/55#

July 11

A. Hang Snatch - Heavy Single

B. 3 x 6 Bench Press

C. 2:00 AirDyne Sprint