Wednesday July 17 & Barbell Club

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon (10 MIN TIME CAP)

10 ---> 2 (by 2)

Shoulder to Overhead (155/105)
(185/125) RX+

5 ---> 1

Muscle-ups

Barbell Club

Skills

Clean & Jerk

Clean Pull + Power Clean

Front Squat

Metcon

AMRAP 5

2 Deadlift (315)

3 Muscle-ups

Monday 5/20

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5)

Metcon

500 meter Row

15 Shoulder to Overhead (135/95)

REST 2 MINS

500 meter Row

20 Shoulder to Overhead (115/85)

REST 2 MINS

500 meter Row

25 Shoulder to Overhead (95/65)