Tuesday 7.9.19


Front Squat 5x3
Reps are dropping down slightly this week for the front squats. Look to increase weight from the previous 5x5's. If you tested a 1RM Start these around 80% and build if possible.

"Snatching DT" (12 minute cap)
5 Rounds:
12 Snatch grip Deadlift
9 Hang Power snatches
6 Overhead Squats

L3- 115/85
L2- 75/55
L1- A weight that allows for unbroken sets through the first round

5 Minutes stretching forearms, triceps, quads


5 sets:
5 Strict Pull-Ups
10 assisted pull-ups (band)
15 ring rows rest 1:30
Alternate with partners as needed to ensure there's enough equipment for everyone

3 Rounds:
Max set Pushups
rest 2:00
Max set DB press, pick a weight hat you think can be done for 15+ Reps
rest 2:00

In Partners, For Time
75 Hang Power Snatch
75 Overhead Squats
800M Run Together