Wednesday 08-15-18 S

Tuesday, August 14, 2018

Warm Up: 

- Start ASAP - 

Row 300 Ms 

Run 300 Ms

Row 200 Ms 

Run 200 Ms

Row 100 Ms 

Run 100 Ms

+

- Start ASAP - 

2 X 10 Pass Thrus (start narrow) 

2 X 10 PVC OHS 

2 X 10 Ring Rows 

+

- Coach Leads - 

3 X 3 Position Squat Snatches (empty BB or PVC) 

+

- Coach Leads - 

3 X 3 Position Squat Cleans (loaded BB)       

+

Spend a few minutes building 

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Workout: 

Every 2 Mins for 12 Mins:  

2 (1-1) Squat Snatch @ 135/95 (adv. 155/105) 

5/4 Strict Pull Ups  

25 Double Unders, rest in remaining time 

+

4 Min Transition Rest (Grab KB, WB, & Add Weight)  

+

Every 2 Mins for 12 Mins: 

2 (1-1) Squat Cleans @ 155/105 (adv. 185/125)  

10 Russian KB Swings @ 70/53   

15 Wall Balls @ 20/14, rest in remaining time 

 

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