27July2015 – 31July2015

  27July2015 – Monday A. Warm-Up – 400 M Run 10 Snatch Grip DL w/bar 10 OHS w/bar 5 Snatch Balance w/bar 5 Hang Squat Snatch w/bar *After Group Warmup do 2 sets of snatch doubles with light weight before the EMOM B. Strength – 15 Min EMOM 1...

20July2015-24July2015

 20July2015 – Monday A. Warm-Up- 8 Mim EMOM 2 Strict Pullups 10 DU B. Strength – Strict Press 5X3 C. WOD – 4RFT 20 Hand Release Pushups 10 Back Squats (115/75) 10 Shoulder to Overhead D. Extra – 5X6 Strict Pullups/Chin ups *Change Grip...

13July2015 – 17July2015

13July2015 – Monday A. Warm-Up B. Strength – 10 Min EMOM 1 Snatch@ 70&75% (5 Min at each per percentage) C. WOD – 10 Min AMRAP 1 Rope Climb 1 Snatch (135, 95) D. Extra – Strict HSPU *Work to Lowest Deficit Possible 14July2015 –...

06July2015-10July2015

06July2015 – Monday A- Warm-Up B- Strength – 3 Position Clean + 1 Jerk (Power, Hang, Full) 3 sec pause at each position 1X2 @65, 1X2 @70%, 3X2 @75% C – WOD – For Time 30 Burpee Box Jump Overs 30 Clean and Jerks (135/95) 30 Burpee Box Jump Overs...