Monday 7.31.17
Reminder – In-House Comp this Friday from 5-7 Pm. Everyone should come and test yourself!
Strength
DB Bench Press
- 3 x 12
WOD
“Oh Long Johnson”
4 Rds.
- 14 DB Push-ups w/ row (35/20)
- 14 DB Power Cleans
- 14 DB Seated Press
Competitors
Clean & Jerk
- 3 x 1 @ 70%
Snatch Deadlift
- 3 x 3 @ 100% of Snatch
Snatch Pull
- 3 x 3 @ 90% of Snatch
Squat Snatch
- 3 x 1 @ 70%
Open Test (Comp Train)
AMRAP 20:
50 Wallball Shots, 20/14
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatch 145/100
10 Muscle ups
