Monday, August 7th

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

A) On the minute, for 10 minutes:
Even: Back Squat x 5 reps tough
Odd: Wallball x 10 reps

(You choose the weight of the wall ball)

A) Every 2 minutes, for 20 minutes (5 sets each):
Station 1: 5 Hang Power Clean + 1 Front Squat 95/65
Station 2: 18/12 Assault Calories

A) On the minute, for 10 minutes:
Speed Back Squat x 2 reps @ 60%
(Really try to accelerate out of the bottom. The idea is that the bar is light and fast, not heavy and slow)

B) Squat Clean + Front Squat
At 87.5% complete:
Set 1: 1 Squat clean + 5 Front squats
Set 2: 2 Squat cleans + 4 Front squats
Set 3: 3 Squat cleans + 3 Front squats
Set 4: 4 Squat cleans + 2 Front squats
Set 5: 5 Squat cleans + 1 Front squats

Rest as much as you need between squat clean sets to make successful lifts; On the final clean of every set you perform the front squats

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