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 – 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 – 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 –...