Thursday, July 12th 2018

1. Conditioning
Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (70/53) (53/35)
50/35 Calorie Bike
200 Meter Med Ball Run (20/14) (14/8)
*Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the Med Ball should be something that they can run at a fast pace with each time they get it. One ball is carried between the two partners, who are both running together.
*Bike for Teams of 1 Guy, 1 Girl: 42 Calories

OLY Class @ 7pm
1. Strict Muscle Snatch+ Muscle Snatch + Snatch Balance without a Dip+ Sotts Press (3+3+3+3) x 3
2. Snatch Balance + Pause OHS+ Snatch Balance: (1+2+1) x 4.
3. Snatch to 2” squat + Snatch to Parallel + Full Pause Snatch (three second Pause in Squat)(1+1+1) x 4 working sets.
4. Snatch: 2×2, 2×1. Start 2.5-5 lb heavier than the weight you ended on in the complex above.
5. Pause Back Squat + Front Squat (2+3) x 5 sets. Pause for 2 seconds in back squat.
6. 3 sets:
Good Mornings x 15
Single Leg Wall Sit x 30 seconds each leg
Pull-ups (pull to behind the neck) x 10