Wallball
3x RFT: Rows and Max Effort Push Ups

3 rounds, each round for time, of: Row, 500 m 1 Max Effort Push Up Rest 2 mins between each round.

Prep: power clean

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Lifting: Snatch Pulls, Power Snatches and Hang Power Snatch Below The Knees

Snatch Pull 1-1-1-1-1, using heaviest weight per set Power Snatch 1-1-1-1-1, using heaviest weight per set Hang Power Snatch Below The Knee 1-1-1-1-1, using heaviest weight per set

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15-12-9: Hang Power Snatches and Overhead Squats

15-12-9 reps, for time of: Hang Power Snatch, pick load Overhead Squat, pick load

RX: 50/35

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9-6-3: Deadlifts and Muscle-ups

9-6-3 reps, for time of: Deadlift, 150 kg Muscle-up

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Movements

Deadlift Muscle-up

Nothing assigned for August 5, 2015


Gym Activity

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