Posted on July 28, 2014

7.29.14 Tuesday
Event Date: July 29, 2014

Warm Up

200m Run

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

-1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

Strength

10min. EMOM

6 Dips

12 HRPU’s

WOD

15min. AMRAP

Cash In 400m RUN

5 BS 215/165#

10 Air Squats

25m O.H.plate Walking Lungers 45/25#

Competitors Oly Lifting

Snatch

Work at 80% of1RM

If over 100kg target 2.5kg

If below 100kg target 5.0kg

Clean from Blocks

3x1 @75% of 1RM Clean

Linear Progression

Target

If over 110kg target 5kg

If below 110kg target 2.5kg