Tuesday-July 31, 2012

warm up

10 spidermans

10 pass throughs

10 v-slides

2x

**EXTRA CREDIT**

extra credit is optional

advanced members may choose 1-2 extra credit modalities 

**POWER**

Laying triceps extensions

6 sets x 3 reps

HEAVY!!!

*DO NOT DO THIS WITHOUT A SPOTTER!!!

**OLYMPIC**

Snatch from blocks (knee)

% 1RM x reps x sets

65% x 2 x 3

70% x 2 x 2

**RUNNING**

400M run 

90 seconds rest

3x

” Manhandler “

5 Rounds of AMRAP 3:

3 Power Cleans (95, 65)

6 Boxjumps (24, 20)

9 Kettlebell Swings (53, 35)

Rest 1 Minutes Between Rounds

POST ROUNDS AND EXTRA CREDIT TO COMMENTS