Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Work up to a heavy single in this complex. Compare to 6-20-16 ___ Half Mile V3.0 For Time Row 250/200m 21 KBS (53/35#)… Tuesday 7-26-16

For Load Back Squat 10-8-6-4-2 ___ “Eastwood” For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Pistols Sub KB Goblet Squats (53/35#) if unable to perform pistols.

“Double Trouble” 3-4 person teams AMRAP 12 50 Box Jumps (24/20″) 75 Ball Slams (40#) 100 Russian KBS (53/35#) 125 calorie Row (must change every 25 cals) Rest 5 Minutes For Time 100 Power Snatches… Friday 7-22-16

For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 Push or split jerk is acceptable. The goal today is to continue to climb in load throughout the lifts.  Compare to 4-7-16

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

21-15-9 Deadlift (225/155#) Burpee Run 400m (after each round) The workload yesterday was straight through with Jackie. Today it’s broken up. How will that affect your pacing and strategy?