Mon. July 3, 2017

DE UPPER

Warm-up

6 min EMOM, Alternating:
20 Cal Bike
20 Pushups

Weightlifting

Red: Bench Press

Close-Grip Bench press 

Wht/Blu: Speed Bench Close Grip
5x3 @55%
5x3 @65%

SWOD - Strength WOD

5 min EMOM
3 Hang Power Snatch, AHAP No misses
+5-10lbs from last week.
 -then
Swod:
3 Rounds for time:
8 hang power snatch @80% of previous 3 rep
10 lateral bar over burpees
13 Toe 2 bar

ACCESSORY WORK

4x12
Upright Row AHAP
DB Bench Press
ArmsXJackedXTan