Wednesday, July 6th

 

Performance is in red, Competition is in blue

A) Every 90 seconds, for 9 minutes (7 sets):
Hang Snatch + 2 Overhead Squats

B) 5 rounds of
4 minute AMRAP
Run 400 meters
15 power snatches
Max Rep Dip

Scale the run and snatches so you have about a minute to do dips or muscle ups

A1) 3 sets of:
Bench Press x 10 reps  (add weight to last week)
rest 30 seconds

A2) 3 sets of:
Bent Over Row x 10 reps  (add weight to last week)
rest 2 minutes

B) 5 rounds of
4 minute AMRAP
Run 400 meters
15 power snatches 75/55
Max Rep Muscle ups

rest 2 minutes

*Scale the run and snatches so you have about a minute to do dips or muscle ups

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531