July 25, 2016

Monday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

3 Rounds

10 Wall squats

10 Open & Close

10 PVC Pipe OHS

STRENGTH:

5 x 3 Snatch 

3 Reps @ 60%

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 70%

3 Reps @ 70%

METCON:

15 Minute AMRAP

2 Cleans 135/95

4 Front squats 135/95

10 TTB

10 Burpees

ACCESSORY:

Tricep Complex


MODWOD PROGRAM

WARM UP:

3 Rounds

10 Wall squats

10 Open & Close

10 PVC Pipe OHS

STRENGTH:

5 x 3 Snatch 

3 Reps @ 60%

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 70%

3 Reps @ 70%

METCON:

15 Minute AMRAP

2 Cleans 135/95

4 Front squats 135/95

10 TTB

10 Burpees

ACCESSORY:

Tricep Complex

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