Summer Sizzle Blog #3 is here! This week we look into the role that insulin plays in the body (and touch on a couple other important hormones as well), continue the
“Nutrition Troubleshooting” series from last week, and round out the highlight on macronutrients with the final one: fat.

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Strength/Skill Schedule:
Monday: Snatch EMOM
Tuesday: Handstand Push ups
Wednesday: Clean Complex
Thursday: Split Jerk
Friday: Hero WOD “Jenkins”
Saturday: Overhead Squat
Sunday: Sumo Deadlift

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EMOM 10:
High-Hang Squat Snatch x 2 reps
This is for Technique / Position. Do not exceed 50% of 1 RM.

Every 2:00  for 10:00 (5 sets):
1 Power Snatch + 1 Squat Snatch (drop between reps)
Build over the course of 5 sets

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AMRAP 12:
12 Alternating DB Snatch 50/35, Fx: 35/20
12 Ring Dips (Rx+ use High Rings
12 Overhead Squats 115/75, Fx: 75/55

For time*
10 Rope Climbs 15’, Fx: 6 Rope Climbs
100 Double-Unders
50 Box Jump Overs 24/20
100 Double-Unders
10 Rope Climbs 15’, Fx: 6 Rope Climbs

*20 minute cap

Each set for time, rest 1 minute between sets:
Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9

Hero Wod: ‘”Manion”
7 RFT:
400m Run
29 Back Squats* (135/95#)

*must clean bar up from the ground

5 Sets of:
Push-Press + Push-Jerk + Split Jerk + Split Jerk
(Pause in receiving position of last split jerk for 2 seconds before recovering)
Rest 2 minutes between sets

AMRAP 14*:
100 Strict Press 45/35
80 Bent-Over BB Rows 45/35
40 Hang Power Clean and Push-Press (45/35#)

*Penalty for Breaking up movements: 5 burpees

3 Sets – with light/warm-up loads of:
Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward)
Rest as needed
Glute-bridge w/ 1 second hold at top x 12 reps
Rest as needed

Every 5:00 for 30:00 (6 sets) of:
400m Run
8 Dead-lifts 315/225, Fx: 225/155
12 C2B Pull-ups, Fx: Pull-ups

3 sets of:
Barbell Curl x 10 reps