Saturday, July 14th 2018

1. Conditioning (30 minute cap)
For Time:
50 Pull-ups (35 scaled)
400 Meter Run (500/400m Row or 40/28 Cal Bike)
21 Thrusters (95/65) (65/45)
800 Meter Run (1000/800m Row or 80/56 Cal Bike)
21 Thrusters (95/65) (65/45)
400 Meter Run (500/400m Row or 40/28 Cal Bike)
50 Pull-ups (35 scaled)
*Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
*In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If unable to run, complete one of the options listed

OLY Class @ 11am
1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Split: (3+3+3) x 3 sets
2. Pause Power Clean (pause for 2 seconds at parallel) + Clean + Push Jerk +Jerk (1+1+1+1) x 5 sets.
3. Clean Deadlift at 2” deficit: 4×3 @ 100% (no straps and no hook grip)
3 sets:
Alternating single arm press x 20 (Hold one dumbbell overhead while pressing with the opposite side)
Weighted Sit up x 25
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes.