July 18th, 2017 – Washed Up Athlete

1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups

2. Conditioning
For Time:
50 Wallballs 30/20lbs
50/35 Calories Row
50 Power Snatch 75/55lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets.
(Heavier than last time)

4. Accessory
Barbell Row 4×8
Weighted Dips 4×8

5. Accessory
Seated DB Curl + Seated DB Press
4×12 AHAP

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