July 28th WOD

Strength: 10min Emom

1 Snatch Squat + 1 Hang Squat Snatch + 2 OHS

(increase weight each round)

Conditioning: "A Farmer and a Snatch"

AMRAP 12 Minutes 5 Squat Snatch (135/95) (115/75) 100ft Farmers Carry (70/55) (start from fan and go to end of desk and back =100ft)

*Scale with Hang Power Snatch

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Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls