7/31/2019-WEDNESDAY WORKOUT

STRENGTH 5 Min build to heavy 3 Sotts press rest 1 Min 5 Min Build To Heavy 2 BTN Snatch Grip strict press rest 1 Min 5 Min Build To Heavy 1rm OHS W :3 pause at bottom AMRAP 15 10 Cal Row/ab 9 Kb Swings (70/53) 8 Front Rack Lunges...

7/30/2019-TUESDAY WORKOUT

METCON Long Session 6 Rounds 5 Power Cleans (185/125) 13 Pullups at 12 Min Mark 1 Mile Time Run at 22 Min Mark 30-20-10 hspu burpees Over Bar stoh (135/95)

7/29/2019-MONDAY WORKOUT

STRENGTH 5 Sets 4x Close grip bench(build), immediately into 6 Plyo burpees(jump from hands on ground to hands on plates) Rest 2 minutes METCON 2 Rounds EMOM x3 15/12 Cal row right into EMOM x4 7 Front squats(185-225/125-155) right into EMOM x5 12-15...

7/25/2019-FRIDAY WORKOUT

STRENGTH E:90 X 5 Sets front Squat build To A Heavy Single For The Day METCON 40-30-20-10 Db Snatch (50/35) 12 Heavy Wallballs 75 Doubles example 40 Db Snatch 12 Heavy Wallballs 75 Doubles 30 Db Snatch 12 75 …etc”...