Friday July 29th

– Midday 3.0 from 10:30am-12:30pm

For time:
12 Strict Deficit HSPU (8/6″)
15 Back Squats (225/165)
20 Bar Facing Burpees
9 Strict Deficit HSPU
18 Front Squats (205/145)
20 Bar Facing Burpees
6 Strict Deficit HSPU
21 OH Squats (185/125)
20 Bar Facing Burpees

*Pack
12 Strict HSPU
15 Back Squats (185/125)
15 Bar Facing Burpees
9 Strict HSPU
18 Front Squats (155/105)
15 Bar Facing Burpees
6 Strict HSPU
21 OH Squats (135/95)
15 Bar Facing Burpees
*Pup
12 Box HSPU
15 Back Squats (Scale as needed)
10 Bar Facing Burpees
9 Box HSPU
18 Front Squats (Scale as needed)
10 Bar Facing Burpees
6 Box HSPU
21 OH Squats (Scale as needed)
10 Bar Facing Burpees

STRENGTH

L1: Do the Class.

L2: Self led Warm-up.
A. EMOM x 10 minutes
2 Power Snatch + Hang Power Snatch
*70% of 1RM

B. Every 2:30 minutes x 4 sets
Back Squat x 5 reps @ 70%
*Based off your 3RM

C. 3 sets of:
Snatch Grip BTN Press x 10
Rest 30 seconds
Ring Push Ups x 10 (Feet on a Box)
Rest 30 seconds
Banded Hollow Rock x 20
Rest 90 seconds

L3: Self led Warm-Up.
A. EMOM x 10 minutes
2 Power Snatch + Hang Power Snatch
*75% of 1RM

B. Every 2:30 minutes x 4 sets
Back Squat x 5 reps @ 70%
*Based off your 3RM

C. 3 sets of:
Snatch Grip BTN Press x 10
Rest 30 seconds
Ring Push Ups x 10 (Feet on a Box)
Rest 30 seconds
Banded Hollow Rock x 20
Rest 90 seconds

 2-A-DAY

For time:
15.12.9
HSPU
Front Squats (115/85)

— Rest 2 minutes —

9.12.15
Bar Facing Burpees
OH Squats (115/85)

— Rest 2 minutes —

15.12.9
Back Squat (115/85)
CTB Pull Ups