WORKOUT OF THE DAY: 7.23.18
Work up to a IRM Clean & Jerk, then..
AMRAP 3 minutes of:
5 toes to bar
4 ring dips
3 clean & jerks 135/95
*Rest 5 minutes then repeat
Work up to a IRM Clean & Jerk, then..
AMRAP 3 minutes of:
5 toes to bar
4 ring dips
3 clean & jerks 135/95
*Rest 5 minutes then repeat
3 x 1 mile run
Rest 2 minutes between runs
For Time:
30 push ups, hand release
30 thrusters 95/65
30 pull ups
Rest 5 minutes, then…
For Time:
20 push ups, hand release
20 thrusters 95/65
20 pull ups
Work up to 40-50% of your one rep max snatch
Snatch: 10 x 1 at 50% of your one rep max
Isabel
30 snatches for time 135/95
For Time
50 double unders
50 abmat sit ups
50 double unders
50 lateral burpees over DB
50 double unders
50 abmat sit ups
50 double unders
50 alternating DB snatch 50/35
50 double unders
50 abmat situps
50 double unders
Work up to a heavy 2 rep back squat in 15 minutes
-then-
Partner Workout
“You Go…I Go”
One partner does a full round while the other partner rests
30 minute AMRAP
Buy In: 100 calories on the rower broken evenly (F/F team: 80 calories)
-then-
7 air squats
5 deadlifts 225/155
3 HSPU
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