7.20.16

Wednesday

Every 90 seconds for 6 sets, perform 2 Squat Snatches at 80%

rest 4 minutes

Every 90 seconds for 6 sets, perform 2 Clean and Jerks at 80%

rest 4 minutes

RX:100 OHS 95/65

Scaled: 50 OHS 95/65 or at 40% of 1 rm

*if you lack overhead position, hit 50 backsquats at 70%

Thursday

Bench Press

5-4-3-2-1

"California Club"

For TIme:

8 Deadlifts

40 GHD sit ups

80 Double Unders

4 Rope Climbs

80 Wall Ball Shots

4 Rope Climbs

80 Double Unders

40 GHD sit ups

8 Deadlifts

Friday 

TBA

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