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Tuesday 07.24.2018

POSTED ON July 23, 2018

Tuesday | 07.24.2018

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Warm Up
 
5 Muscle Cleans
5 Clean High Pull
5 Hang Power Cleans
15 Jumping Jacks
 
x3
 
Strength
 
EMOM 10min
 
1st min 3 Power Cleans 80-85% of 1RM
2nd min 7 Box Jump Overs 24/20
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts.
 
RX (Level 1)
 
10 Rounds 1min on 1min rest (20min of work)
 
10 Lateral Burpee Over Dumbbell
ME Alternating Dumbbell Hang Power Snatch with remaining time 50/35
Intermedite (Level 2)
 
10 Rounds 1min on 1min rest (20min of work)
 
10 Lateral Burpee Over Dumbbell
ME Alternating Dumbbell Hang Power Snatch with remaining time 35/20
 
Beginner (Level 3)
 
10 Rounds 1min on 1min rest (20min of work)
 
7 Lateral Burpee Over Dumbbell
ME Alternating Dumbbell Hang Power Snatch with remaining time 20/10
 
Cool Down:
 
12min For Quality
 
7/7 Turkish Sit-ups with DB
7/7 KB High Pull
50ft Crab walk keep hips extended
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