Monday 7/18/16
AM Session
A) 5 Min AMRAP
10 Cal Row
10 Burpee
+
5 Min Rest
+
10 Min AMRAP
10 Cal AD
10 BJ (24,20)
10 WB (20,14)
B) GOAT Work, Work on a weakness
PM Session
A) FS @ 20X0, Work to a Tough set of 5
B) FS @ 20X0, 3×5 @ 80% of A, 2-3 Min Rest
C) Every 75 sec, 8 Sets
Clean+Hang Clean+Split Jerk @ 70% of C&J
D) 7 Min EMOM
2 TnG Snatch @ 65% of Snatch
E) Clean Pulls @ 105% of Clean Max, 5×3, 1-2 Min Rest
F) Banded GH Raises @ 30X0, 6-8 Reps, 3-4 Sets, 1-2 Min Rest, if banded is not possible go at a Tempo of 40X0