“Swole Patrol” In Teams of 3-4: AMRAP 7 50 Power Cleans (115/75#) 50 Power Cleans (135/95#) AMRAP Power Clean (155/105#) Rest 3 Min AMRAP 7 50 Bench Press (115/75#) 50 Bench Press (135/95#) AMRAP Bench… Friday 7-13-18

Jerk 5×3 Work at 50-55% of your 1RM. Focus on positioning, dip/drive, and catch (no press outs). Rest as needed between sets. ____ “Two Thirty” AMRAP 8 30 Alternating DB Snatches (50/35#) 30 ABMat Sit… Thursday 7-12-18

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

“Uberless” 8 Rounds For Max Cals In one minute: 6 Deadlifts (275/185#) Max Cals on the Rower Rest 3 minutes

Push Press Find 2RM ____ 100 Push Ups For Time* *20 Air Squats every time you break.

“TNT” For Time 30 Power Snatches (95/65#) 30 Power Cleans (95/65#) 30 Thrusters (95/65#)