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Saturday 7.21.18

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Fitness Conditioning
Partner ”Daniel”
For Time:
50 Pull-Ups and/or Ring Rows
400 Meter Run (split in 200m sections)
21 Thrusters (75/55)
800 Meter Run (split in 200m sections)
21 Thrusters (75/55)
400 Meter Run (split in 200m sections)
50 Pull-Ups and/or Ring Rows

Sport Conditioning (Solo)
”Daniel”
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

Tuesday 7.17.18

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Front Squat
Build to a Heavy Single for the Day
*Baseline Testing

Fitness Conditioning
5 Rounds:
1 Minute – Dumbbell (by side) Step Back Lunges (35’s/25’s)
1 Minute – Single Unders
1 Minute – Calorie Row
1 Minute – Rest

Sport Conditioning
5 Rounds:
1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute – Double Unders
1 Minute – Calorie Assault Bike
1 Minute – Rest

Monday 7.16.18

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Fitness Conditioning
For Time:
30 Snatches (75/55)
30 Clean and Jerks (75/55)
30 Thrusters (75/55)

Sport Conditioning
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

Competitor Conditioning
“Van Damme”
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

Friday 7.13.18

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Squat Snatch
Build to a Heavy Single

Fitness Conditioning
For Time:
20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)

Sport Conditioning
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)