Monday 7/25/16
AM Session
A) 5 Min AMRAP
8 WB (25/16)
15 FT HS Walk (50 FT Bear Crawl if not efficient in HS Walk)
8 T2B
15 FT HS Walk (50 FT Bear Crawl if not efficient in HS Walk)
+
5 Min Rest
+
10 Min AMRAP
21 BJ Overs (24/20)
15 Thrusters (75/55)
9 Burpees
B) GOAT Work, Work on a weakness
PM Session
A) FS @ 20X0, Work to a Tough set of 4
B) FS @ 20X0, 4×4 @85% of A, 2-3 Min Rest
C) Every 75 sec, 8 Sets
Clean+FS+Split Jerk @ 75% of C&J
D) 8 Min EMOM
1 Snatch + 1 Hang Snatch @70% of Snatch
E) Clean Hi-Pulls @70% of Clean Max, 6×3, 1-2 Min Rest
F) Banded GH Raises @ 30X0, 7-8 Reps, 4 Sets, 1-2 Min Rest, if banded is not possible go at a Tempo of 40X0