Saturday, July 29th

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Death March x 16 steps
Station 2 – Reverse Snow Angels x 20 reps (slow and controlled)

B) Complete as many rounds and reps as possible in 5 minutes of:
10 Hang Power Cleans 95/65
5 Strict Pull-Ups

Rest exactly 5 minutes, and then . . .

C) Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Front Rack Walking Lunges 
10 Medicine Ball V-Ups


A) 6 sets of:

Hang Squat Clean + Font Squat
Set 1: 3 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 1 rep
Set 6: 1 rep
Open around 55% of 1 rep max squat clean & build 15-30 lbs each set until you hit the singles, at which point you make the choice on jumps

B) 3 rounds of:
100-ft Single-arm Overhead Dumbbell lunges 50/35
10 Ring Dips
10 Hang power cleans 185/115

Play with a heavier DB if you want. The hang power clean should be on the medium heavy side. If you can do 10 reps unbroken then its too light. 

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