Monday August 12, 2019
1) “American Flag”
15-12-9
Power Cleans (135/95)
Front Squats
Push Jerks
*8 min time cap
2) Skill Day 1:
Endurance:
*20 Burpee Test for time on all Even Skill Days!
EMOM 10
Min 1: 10/8 Calorie Row
Min 2: 10 Burpees
HSPU’s/Push Ups:
Start each session with 20 alternating pushup shoulder taps (3s hold) and accumulate 1:00 each arm OH KB hold.
EMOM 10: 3 reps HSPU (scale range of motion as needed or Push Ups)
Pull Ups:
3 x 6-8 Pull Ups (however you can do them full range of motion, dead hang to chin over bar)
3 x 15 Ring Rows
3 x 15 Banded Lat Pulldowns