Gym medium
Lifting: Snatch Deadlifts, Hang Snatches and Overhead Squat (Bottom Pause)s

Snatch Deadlift , using heaviest weight per set Hang Snatch , using heaviest weight per set Overhead Squat (Bottom Pause) , using heaviest weight per set

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Partner WOD

10 RFT: Hang Snatches, Overhead Squats and Row Calories

10 rounds for time of: 3 Hang Snatches, 95/65 lbs 6 Overhead Squats, 95/65 lbs 12 Row Calories

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Nothing assigned for June 29, 2017

10-9-8-7-6-5-4-3-2-1: Power Snatches and Lateral Burpee (Over Barbell)s

10-9-8-7-6-5-4-3-2-1 reps, for time of: Power Snatch, 135/95 lbs Lateral Burpee (Over Barbell)

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Black Box Barbell

Thruster 5-5-5-5-5

Thruster 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Thruster (based off Clean) 2x5 40%, 1x5 50%, 2x5 60%

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Black Box Barbell

Front Squat 5-5-5-5-5

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Front Squat 3x5 (building to max), 2x5 (80% of today’s max)

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Black Box Barbell

Jerk 1-1-1-1-1-1-1-1-1-1

Jerk 1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Black Box Barbell

Back Squat 3-3-3-3-1

Back Squat 3-3-3-3-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Back Squat (based off Clean) 2x3 60%, 1x3 80%, 1x3 100%, 1xMAX 100%

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Nothing assigned for June 29, 2017


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