Saturday, July 30th 2016

Fitness:

4 Rounds of:

12 x KB Front Squat + 40m Farmers Carry

Hold on to the Kettlebells the entire time

Rest 5:00

4 Rounds of:

15 x Calories on Assault Bike Arms Only

15 x Push-Ups

15 x Pull-Ups

15 x DB Push Press w/ #30/15

15 x Toes to Bar

 

Olympic Weightlifting:

Technique Primer: Muscle Clean – 3 x 3

Power Clean-

50% x 5

55% x 5

60% x 3

65% x 3

70% x 3 x 3

 

Clean Pull-

60% x 5

75% x 5 x 3

 

Jerk-

60% x 5

70% x 5 x 3

 

Front Squat-

60% x 5

70% x 5 x 3