Strength:

Clean & Jerk Complex
E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + Split Jerk (ME)

Conditioning:

For Time
30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
30 Abmat Situp
20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
40 Abmat Situp
10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)
50 Abmat Situp

Finisher:

For Time
30/25 Cal Bike
7 Rope Climbs

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@85-90%

Conditioning:

400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run

Time Cap: 18 minutes
Rx+: 135/95

6:30 PM
Functional Movement for Pelvic Health Seminar. DETAILS >>

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Strength:

E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++

Conditioning:

AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups, (Fx: 10 Handstand Pushups)
Max Calorie Row

5:45 PM
Skills Clinic with Brandon. Handstand push-ups and handstand walks!

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Conditioning:

“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Compare to June 18, 2018.

Overview of the Week

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Congratulations to Coach Brandon and Casey!

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Strength:

Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 5 Bench Press (ME)
Station 2: 5 Pendlay Row (ME)

Conditioning:

5 Rounds for Time
5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10 Hand Release Push-ups
100 Meter Sprint