Programming for week of 7.23.17

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