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180719

Thursday, July 19th

Warm-up:

2rds:

200m Run

10x Alt. Lunges

10x Hang Power Clean & Push Jerk

Oly:

EMOM12:

0:00-3:00: 4x Hang Power Clean + 1x Push Jerk

3:00-6:00: 3x Hang Power Clean + 1x Push Jerk

6:00-9:00: 2x Hang Power Clean + 1x Push Jerk

9:00-12:00: 1x Hang Power Clean + 1x Push Jerk

Gymnastics Conditioning:

AMRAP3:

400m Run

Max Distance SA DB OHWL @ 50/35

1:00 Rest

AMRAP3:

400m Run

Max Alt. DB Snatch @ 50/35

1:00 Rest

AMRAP3:

400m Run

Max DB Hop Burpees

*L3: 70/50

*L1: 35/25 or less

Earlier Event: July 18
180718
Later Event: July 20
180720