Friday, July 8th

Learning How To Snatch -Barbell Brigade

What Counts as a Sport?- BarBend (by CFSBKer Katie Rose H.!)

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

A1) 3 sets of:
Front Squat x 5+ reps
(Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight)
Rest 30 seconds

A2) 3 sets of:
30-45 seconds of Flutter Kicks
Rest 90 seconds

B) 5 Rounds for Time:
15 Wall Ball Shots 20/10, 14/9′ 
60m 1-Arm Farmer Carry, Left      (length of rig 4 times, Dumbbell or Kettle Bell)
60m 1-Arm Farmer Carry, Right

The carries should be HEAVY. Use last week’s carries to give you an idea of a weight to use today.

A) 3 sets of
Front Squat x 6 reps
rest 2-3 minutes
Add weight to last weeks load

B) 6 rounds for times:
15 Thrusters 75/55
15 Pullups
15 Calorie row
rest 3 minutes

The goal is constant high effort. Try for the highest identical pace across all sets.

3 sets of:
10-20 GHD Hip Extensions
rest 90 seconds



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