7/9/15

• warmup: sqt snatch technique with coaches
• 
  
• A. Squat Snatch EMOM. First 8 minutes perform 1 Sqt Snatch EMOM. 
• 
  
• from minute 9-16 every OTHER minute perform a heavy SQT Snatch
• 
  
• B. 3 rounds
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• 15 Deadlifts (225/155)
• 15 C2B pullups
• 15 cal assault bike

7/8/15

• WARMUP
• 
  
• 3 slow rounds
• 
  
• 10 PVC OHS
• 10 HR pushups
• 100 M run
• 
  
• A. Floor Press 3-3-3-3-3
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• B. 4 rounds
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• 20 KB American Swings
• 12 Toes to Bar
• 8 Burpees

7/7/15

• WARMUP
• 
  
• 2  rounds not for time
• 
  
• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
• 
  
• A. 1 min on, 1 min off x5
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• 100m run 
• AMRAP power snatches (165/105)
• 
  
• B. Then immediately after 1 minute rest
• 
  
• 1 min on, 1 min off x5
• 
  
• 100m run 
• AMRAP power cleans (225/135)
• 
  
• cooldown: stretch

7/6/15 - "Karen"

• Warmup: hip mobility after line drills
• 
  
• A. Back Squat 5-3-3-1-1
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• B. 150 wall ball shots (20/14)
• 
  
• *RX must be 10ft target every rep at RX weight
• 
  
• * 13 minute cap*
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• Core/skill
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• Accumulate
• 2 minute L-SIT hold
• 
  
• 20 double unders every time you break. 

7/3/15

A. 250 M row relay (x3 each person, switch teams to make it even)

B.

15 Thruster (95/65) / KB for BC
20 Burpees
800 M run
20 Burpees
15 Thrusters