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Tuesday 8/1/17

Warm-up: 5 min run/row/AB + Mobility Strength: Snatch Work to 80% then do 6 reps at that weight. Conditioning: 40-30-20-10 WallBall 10-20-30-40 Kb Swing (53/35) -50 Double Under after every rd.

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Monday 7/31/17

Warm-up: 3 min AB 20 kb swing 20 goblet squat 10 ring row + Mobility Strength: 5 sets 5 Back Squat @ 75% 3 Weighted Chin ups Conditioning: Every 3 min for 18 minutes 200m run 6 Hang Squat Clean (135/95) 10 Burpee

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Saturday 7/29/17 xmas in july

Warm-up: Coach's Choice12 days of xmas 1 stone to shoulder 2 Strict HSPU 3 Clean 4 Burpee Box Jump 5 TTB 6 Db Thruster 7 DeadLift 8 WallBall 9 Kb Swing (70/44) 10 cal assault bike 11 Db Snatch (per arm) 12 1200 m row

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