Day 5 – 7.27.18

Barbell A. Power clean and push jerk 3@50% 3@60% 3@70% 3×3@75% Percentage based of of full clean and jerk Conditioning Last “Hero” wod for July. Not technically a hero wod but a grinder. “Tombstone” (30 min cap) 750/700 Meter Row 40...

Day 4 – 7.26.18

Barbell A. Deadlift (6×2 @ 70% ) Same weight for all lifts B. Snatch (1.1.1 on the :10 for each percentage ) 65%, 70%, 75%, 80%, 85% Conditioning C. 3 RFT 350m row 5 Rope...

Day 3 – 7.25.18

Dumbbell Accessory Work 5 sets A1. DB Bench Press x10/side A2. DB Row x10/side Gymnastics B. HS walk x 25-50′ every 1:30 x 4 sets Conditioning C. 6 RFT 7 Dual KB clean and jerks (53, 35) 10 GHD situps 15 air squats Cash Out Spend 2 minutes on each leg rolling...

Day 2 – 7.24.18

Barbell A. Back Squat – 15-20 min for 3 RM Gymnastics re-test B. Max Effort Strict Ring Dips Conditioning C. EMOM 7 10 wall balls (30, 20) 2 (full) snatch as heavy as...

Day 1 – 7.23.18

Gymnastics A. 2 Muscle Ups on the :30 until you cannot complete the 2 reps in the :30 Barbell B. Push Jerk (5-4-3-2-1), building each set C. Push Jerk – Using 55% of Part A complete 1 set of 10 reps (touch and go if you can) Conditioning D. AMRAP 10...

Day 5 – 7.20.18

Barbell A. Snatch Lift off + Snatch Pull (3×2, 90-110%) B. Snatch (3×2 @70%, 2×2@75%, 2×2@80% ) C. Hollow Rock hold – 1 min on/1 min off x 4 sets (not accumulating 1 min, just work within the minute) Conditioning C. AMRAP 8 7 HSPU 12 hang...