25 July 2017

A. 8 Minutes of Skill Warm Up and Development: Clean – https://www.youtube.com/watch?v=mEyoH5FV03s – https://www.youtube.com/watch?v=_AaSNARQPfE – https://www.youtube.com/watch?v=WHuiw4GvB0g B. Every 2 Minutes for 16 Minutes: Hang Clean + Clean Build to heavy. C. 5 Rounds for Time: 10 Hang Power Cleans (52/34) 30 Double Unders

24 July 2017

A. 5 Sets: Front Squat x 5 @85% Rest as needed. B. 2 Rounds for Max Reps: 45s Row for Calories 15s Rest 45s Situps 15s Rest 45s Burpees 15s Rest 45s Slam Ball Over-the-Shoulder 15s Rest 45s DB Renegade Row (50/35) 15s Rest

19 July 2017

A. 4 Sets: Back-Racked Weighted Step Ups x 8 each leg Build to heavy. B. 5 Minutes of Skill Warm Up and Development: Rowing (https://www.youtube.com/watch?v=wn6ZYAnSYhU) C. With a partner, alternating full rounds, complete AMRAP 18 Minutes of: 20 cal Row 20 KB Swings (24/16)