July 2020

Squat build up to heavy 3Pressbuild up to 1 8 Rounds2 Squats (90% of 3)3 Press (85% of 1) 4 Rounds25 KB Swings5 Pull-ups

Power Snatch + Overhead Squatbuild up to heavy 3+2THEN 3x 2+1 at same weight OTMOdd: 3 Power Snatch +2 Overhead Squats + 4 Good Mornings (75% of 3+2)Even: 3 Power Snatch + 2 Overhead Squats (75% of 3+2) + 4 Star Jumps

Front Squatbuild up to heavy 5Pressbuild up to heavy 3 6 Rounds3 Squats (85% of 5)5 Press (85% of 3) 8 Minute AMRAP100m Cross Carry 8 Knees to Elbows

Power Clean + Front Squatbuild up to heavy 2+3 6 Rounds not for TimeOdd: 1 Power Clean + 3 Front Squats (90% of 2+3)Even: 3 Power Cleans + 5 Front Squats (75% of 2+3)ALL Rounds: 8 Dips Conditioning Mixed TababtaA) Hanging L-Sit Scap Pull-upsB) Push – Ups