Day: July 14, 2015

A. Four sets of:
3-5 Strict Shoulder Press
Rest 30sec
5-7 Push Press
Rest 2-3min

B. “Helen”
Three rounds for time:
400m Run
21 KB Swings 55/35
12 Pull-Up’s

A. Three rounds of:
Burgener Warm-Up
Rest 30-45sec

B. Four Rounds of:
Skill Transfer Complex (take BB from rack)
Snatch Push Press +
Overhead Squat +
Snatch Balance (with dip)+
Snatch Balance (no dip)
Rest 90sec

C. Three sets of:
3-6 Wall Walks
Rest 1min
3-6 Weighted Ring Rows
Rest 2min

D. 50 Sit-Up’s for time