071715

Find 3RM Hang Power Clean

165

failed 170

FITNESS

13 min AMRAP:
13 Calorie Row
13 Box Jumps
13 Power Cleans
RX: 155/115
Intermediate: 135/95
Scaled: 95/65

3+16

070915

Option 4: Every 2 minutes working with Ascending weights, for 16 minutes (8 sets) 1 Hang Snatch Pull, 1 Hang Snatch, 1 Snatch

75 to work on technique

FITNESS

Complete as many rounds as possible in 12 minutes:
Airdyne – 15 Calories
Renegade Row (Push Up, LA Row, RA Row) – 10 Reps 40lbs
Ball Slams – 5 Reps 50lbs

4 rounds

070715

Bench Press

Bench Press 1 set 10 reps @70%, 1×8 Reps @75%, 1×6 reps @80%, 1×4 reps @85%

135/145/155/165 failed rep 4

FITNESS

12 minute AMRAP
L Seated DB/KB press – 6 Reps 30LB
24″ Box Jump – 9 Reps
Row – 12 Calories

2 pood/1.5 pood KB Swing – 18 Reps

3 + 42

070615

Back Squats

5 sets of 5 at last weight used for 10 lbs more than last weight used for 20 Rep Squats.

155/155/155/155/155

Short rest interval- no more than 90 seconds.

FITNESS

Annie

50-40-30-20-10

Double Unders (Scale Down: 3:1 Singles; Scale Up: Use Heavy Rope)

Sit Ups

I Forget time

070215

STRENGTH



Option 1: Seated DB Arnold Press 4 sets of 8



Option 2: 8 Ascending sets of 1 Press, 1 Push Press, 1 Push Jerk



Option 2: Press 1@10 reps @70%, 1@8 Reps 75%, 1@6 reps 80%, 1@max reps strict press at 85% followed by reps to failure of push press



105/110/115/120 push press 120 x 8