Tuesday, August 9th

Performance is in red, Competition is in blue, Accessory work is in orange, Links are in green

A) Every 2 minutes, for 14 minutes (7 sets):
Clean Pull + Clean + Jerk:

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight.

B) Fight Gone Bad
3 Rounds for Max Reps
Minute 1: Wallballs 20/14
Minute 2: Sumo Deadlift High Pull 75/55
Minute 3: Box Jump 24/20
Minute 4: Push Press 75/55
Minute 5: Calorie Row
Minute 6: Rest
(Score is total repetitions. Setup lanes)

B1) 3 sets of:
Bench Press x 6 reps (add weight to last weeks 6’s)

rest 30 seconds

B2) 3 sets of:
Bent Over Row x 6 reps (add weight to last weeks 6’s)
rest 2 minutes

C) Fight Gone Bad
3 Rounds for Max Reps
Minute 1: Wallballs 20/14
Minute 2: Sumo Deadlift High Pull 75/55
Minute 3: Box Jump 24/20
Minute 4: Push Press 75/55
Minute 5: Calorie Row
Minute 6: Rest 
(Score is total repetitions. Setup lanes)

4 sets of:
Reverse Grip Lat Pulldown x 6-8 reps
rest 60 seconds
Incline Dumbbell Bench Press x 6-8 reps
rest 60 secodns 

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