2017-07-02


Published July 3, 2017


Monday
6x3 snatch @ 75% (90sec rest)
8 min amrap
8 power cleans @155/115
8 bw lunges
8 burpee box jumps 24/20

Tuesday
4th 8:30am freedom class

Wednesday
6 rounds of
6 S2OH @135/95 (or up from last week)
6 strict ring pull ups (add weight)
200m F carry @53/35

Thursday
6x3 cleans @75% (90sec rest)
5x5 back squat @75% (90sec rest)
10min emom
40 sec double unders
40 kb snatches @53/35 (1 round right, 1 round left)

Friday
6x3 split jerk @75% (90sec rest)
For time
50 kb thrusters @53/35
50 kipping pullups
50 kipping hspu

Saturday -
LIFT OFF!!!!
sign up at desk
DO IT!!!!!!



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