Bench Press:
5x 75% of 1RM - 95
3x 85% of 1RM - 105
1+ 95% of 1RM - 115

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch
9.14

For time do:
Thrusters (95#/55#)
Pushups
High Pulls (95#/55#)

10-9-8-7-6-5-4-3-2-1

75lbs

Buy in- 400m Run

21-15-9

Hang power snatch 95

Overhead squat 95

Cash out- 400m Run

6 Deadlifts every minute on the minute for 7 minutes
@ 225#

For Time:
Row 50 calories
then
3 rounds of
25 KB Swings @ 53#
25 Pushups
then
20 Clean and Jerks @ 155#
(11:32)

Thursday 26th July Lunch Pass:

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

Thursday 26th July Lunch Pass:

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

5 Rounds for Time with 3 min breaks after each round

21-15-9
42kg thrusters
Pullups

3 atempts of:
1rm backsquat (90kg)
1rm strict press (50kg)
1rm deadlift (170kg)

3x5:

80, 90, 100