7/31/2020

“Hot Flash”

Power Snatch
Build To A Heavy Single

30-20-10:
Power Snatches (95/65)
Assault Bike Calories (21-14-7 for Women)

The Power Snatch

7/29/2020

“Rest Stop”

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

**1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats

The Kipping Pull-up
The Push-up
The Air Squat
The Squat Clean

7/28/2020

“Overreaction”

Pressing Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

The Push Press
The Push Jerk

7/22/2020

“Poker Face”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

The Front Squat