Tuesday 7/17

Strength Power Snatch

In a 15 Minute Window:

Build to a Heavy Double (Not TnG)


Rest 3 Minutes


For Time:

25 reps @ the same weight as 6/19*


If the you didn't train that day, have them do about 75-80% of today. Metcon (Time) For Time:

25 reps @ the same weight as 6/19*


*weight goes in the comments Metcon (6 Rounds for reps) 6 Sets:

10 Second A/B @ Max Effort

Rest 50 Seconds

10 Second Sled Push @ Max Effort

Rest 50 Seconds

15 Second Row @ Max Effort

Rest/Walk 1:45 Minutes


*Same workout as July 3rd but 1 more set

*score is cals on bike + sled push feet (in 25ft increments) + calories on bike FOR EACH ROUND Extra Work A: Snatch Pull (3 x 4 @ 75-80% of 1RM Snatch, Rest 1-2 Minutes) Metcon (No Measure) 4 rounds Not For Time

Reverse Sled Drag 50m *heavy

Farmer Carry 50m *heavy

Dual KB OH Hold x :30 seconds #workoutoftheday