July 30, 2016

BBG
16:00 Alternating EMOM
Even ( Starting with 0 ) – 3 Push Press
Odd – 6 Med Ball Situps

Strength/Skill
A) 4 X 5 Deficit HSPU – rest :90
B) 4 X 2 Rope Climbs – rest :90

Conditioning
3 rounds for time with a partner:

400m run (both partners run)
2 Rope Climbs
40 Pull-ups
20 Box Jumps

**Reps must be split evenly**

Barbell Program
Power Snatch
1 x 3@60%
1 x 3@70%
1 x 3@80%
1 x 3@75%
1 x 3@80%
1 x 3@85%

Split Jerk
1 x 3@60%
1 x 3@70%
1 x 3@80%
1 x 3@75%
1 x 3@80%
1 x 3@85%

Snatch Grip Lift-off
1 x 3@70%
1 x 3@80%
1 x 3@90%
1 x 3@100%
1 x 3@110%
1 x 3@120%

Back Squat
1 x 3@60%
1 x 3@70%
2 x 3@80%
2 x 3@85%

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