Monday 07/18/22

Strength:

1RM Push Jerk

– 20’ to Establish 

Conditioning:

8’ AMRAP 

30 Double Unders

6 Strict Wall Facing Handstand Push-ups

12 Knees to Elbows

Accessories:

5×5 Shoulder Press

3×8 Kneeling Dumbbell Push Press

3×8 Dumbbell JM Press

4×1’ Static Earthquake Bar Hold

4×20 Row Pike-ups

Cardio:

E4MOM x 7

20 Calorie Skierg

15 Push-ups 

10 V-ups

5 Bar Muscle-ups

Weightlifting:

Snatch

A. 1RM Snatch

– 3×50/3×50/2×65/2×70/2×80

1×85/1×90/1x?/1x?/1x?/1x?

– 20’ to build

– keep form intact

B. 6’ EMOM Snatches @60

1. 3 Muscle Snatch

2. 2 Power Snatch 

3. 1 Snatch

– keep form throughout Emom

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