Movement Prep:

3 RFQ: Double Kettlebell Z Press, Kettlebell Goblet Curtsy Squats and Tuck Holds

3 rounds for quality of: 10 Double Kettlebell Z Press, pick load 8 L/8 R Kettlebell Goblet Curtsy Squats, pick load Tuck Hold, 45 secs

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1:

Push Press : 5-5-5

Push Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Medium-light load.

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2:

Clean & Jerk : 2 @ 65%, 2 @ 65%, 2 @ 65%, 1 @ 71%, 1 @ 71%, 1 @ 75%, 1 @ 75%

Clean & Jerk 1x2 at 65% 1RM Clean & Jerk 1x2 at 65% 1RM Clean & Jerk 1x2 at 65% 1RM Clean & Jerk 1x1 at 71% 1RM Clean & Jerk 1x1 at 71% 1RM Clean & Jerk 1x1 at 75% 1RM Clean & Jerk 1x1 at 75% 1RM Rest as needed between sets.

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3:

Clean Pull : 3x3

Clean Pull 3x3 Use the same weight for each set. Rest as needed between sets.

85% 1RM Clean

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Nothing assigned for August 20, 2019

FT: Runs, Double Unders and Burpees

For time: Run, 1600 m 150 Double Unders 50 Burpees Run, 800 m 100 Double Unders 35 Burpees Run, 400 m 50 Double Unders 20 Burpees

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FT: Dumbbell Devil Press and Burpees

For time: 30 Dumbbell Devil Press, pick load 25 Burpees 20 Dumbbell Devil Press, pick load 15 Burpees 10 Dumbbell Devil Press, pick load 5 Burpees

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Strength:

Back Squat : 1x3

Back Squat 1x3 Use the heaviest weight you can for the set.

Work up to a heavy-ish set of 3.

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1/2 Cindy

Complete as many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

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