Monday, 07/12/21

Strength & Conditioning

Partners

12 Rounds (6 each, alternating)

200 m Run

12 Burpees to Target

8 Power Snatches 135/95 (Int 115/75) (Rx+ 155/105)

*40 minute Time Cap

Bootcamp

AMRAP 25
Buy In: 800 m Row

20 DB Bench
15 Med Ball Sit-ups
10 Standing Up & Overs
15 DB Pull Over
20 Bulgarian Split Squat (10 each side)

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Weekly Extra Credit

1) 6 Rounds

10/8 Calorie Ski

10 KB Swing 70/55

5/3 Muscle Ups

1 minute rest

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2) 5 Rounds

:30 max strict HSPU

1:30 rest

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3) 20 Squat Clean & Jerks Rx+255/165

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4) E2MOM 16

2 Pause Front Squats @ 85-88%

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5) For Time:

10 Squat Snatch Rx 155/95  Rx+ 185/115

10 Squat Snatch Rx 175/105  Rx+ 205/125

10 Squat Snatch Rx 195/115  Rx+ 215/130

10 minute Time Cap