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22 July 16

July 22, 2016

SESSION 1

A. E2M20M- 1 x Power Clean + Jerk (work up to a heavy single)

 

B. EMOM12- 1 x Clean using the weight from your heavy single power clean

 

C. E2M16M- 3 x Box Squat (heavy triples, we will be building these over the weeks)

 

D. EMOM6

Minute 1- Front rack reverse lunge x 8 each leg

Minute 2- American kettlebell swing x 15 @70/53

 
SESSION 2

A EMOM20 

Minute 1- 3-5 x 6" strict deficit hspu

Minute 2- 10-12 x TTB

Minute 3- 3-5 x strict muscle up

Minute 4- 30 x Double under

 

B. 20 Squat Snatch 135/95

20 Cal air bike

15 Squat Snatch 155/105

20 Cal air bike

10 Squat Snatch 185/125

20 Cal Air Bike

5 Squat Snatch 205/145

 

C. 100 x GHDSU 

100 x Back Extension for time ( partition as needed)