July 9th, 2018 – Washed Up Athlete

A. Warm-Up

  • Shoulder Bands 2×15 each exercise
  • GHR 2×10
  • Handstand Holds 2×20 seconds

B. Skill

Power Clean 3-3-3

Power Clean + 2 Push Jerks 1-1-1

C. Strength

DB Push Press – Build to a heavy set of 8

D. Conditioning


  • One Arm DB Hang Clean and Jerks
  • Assault Bike

E. Stamina Conditioning

On the Minute x10

  • 5 Burpee Box Jump Overs

F. Accessory

Overhead Weight Carries

5 Rounds

  • 50 ft. Forwards
  • 50 ft. Backwards

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