Friday, July 31st

A) 20 minutes to build to a heavy Back Squat or work on squat technique.
Rest 5 minutes
B) Back squat x Max Reps at 85% of “A” @30X0 (stick to the temp)

C) For time:
50 double unders
10 burpees to taget 6″ above reach
40 double unders
10 burpees to taget
30 double unders
10 burpees to target
20 double unders
10 burpees to target
10 double unders
10 burpees to target

A) 3 sets of:
Snatch Balance × 3 reps (choose a moderate weight that you can quickly drop underneath. No riding the weight down)
Rest 60 seconds

B) 3 sets of:
Three Position Snatch (floor, below knee, mid-thigh, drop each rep) 1.1.1 Rest 15 sec between positions
Rest 2 minutes between sets
(keep these perfect, this is just prep work for C)

C) 10 minutes to build to a Snatch (go for something if feeling well but stay within the 10 minutes)

D) 6 rounds for times (20 minute time cap)
-4 Turkish Get Ups 53/35 alternating hands
-30 unbroken Double Unders
-2 Burpee Muscle ups (If you struggle with MU just do 1 rep)
-Row 200m
Rest 1 minute between sets
(Keep a smooth pace on all sets)

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