Tuesday 7/24

Warm-up 3 Rounds

Bike 10/7 calories *increase intensity each time

3 Muscle Cleans @ 50% of 1RM

5 Shin hops or seated box jumps Strength A: Power Clean (Build to a heavy double in 15 minutes) Rest 3 minutes B: Metcon (Time) 3 Minute AMRAP:

9/6 Calorie Assault Bike

2 Power Clean @ 80-85% of Double Metcon (4 Rounds for reps) 4 Sets:

20 Second A/B @ Max Effort

Rest 1:20

20 Second Row @ Max Effort

Rest 1:20

20 Second Shuttle Run @ Max Effort

Rest 2:40


Increasing volume a touch from last time Extra Work A. Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) A: Snatch Balance A: Overhead Squat B: Clean Pull (3 x 3 @ 80-85% of 1RM Snatch, Rest 1-2 Minutes) #workoutoftheday