0765:

WU: MOBILITY TIME – roll pec, lat, scap, hip//band distraction then more ladder time.
STRENGTH:
• BENCH PRESS 7X3@80 :60R
• B. SQUAT 8X2@80 :90R

0752:

WU: 10 bb SDHP, 25 SU X4
WOD:
• Row 2000 m
• 150 DU /400 SU
• Run 1 mi
GA: Row 1000, 200 SU, Run 1000 m
B. Press – Dynamic Effort – 8X2 @ 80% :30-:60 rest

0739: Recovery Day

WU: 10 MINUTES
WOD: 20 minutes of activity
• 5 burpees
• 8 KTE
• 11 kb swings (athletes choice)
• 20 DU/30 SU
STRENGTH: B. PRESS 4X6 @ 100% (spot and encourage one another)

0719:

WU: WB
WOD: 10-1 Grab a buddy or two of similar ability.
• b. press BW
• DL BW ½
• PP ¾ BW
STRENGTH: Accessory work: DB’s – WB
GA: WB

0716:

WU: 5-10
STRENGTH: b. press 5×5 75%
WOD: 3RFT
• 12 Push press 135/115/95/65
• 18 b. squat (push press wt.)
• 400 m run
GA: full benefit reps and lighter bb load.

0697:

Pictured above: Ahh to be in love in the SoCal summer time.
WU: Lat & shoulder mobility followed by 30 rep OHS.
WOD: Hang squat snatch – working load at last weeks total. This is a practice event not a PR focus.
• HSS – 25 minutes dedicated to practice.
STRENGTH: B. Press 5 RM Post score if you PR on strength board.

GA: Must demonstrate exceptional overhead squat form before allowed to snatch. This really applies to all athletes. If OHS is elusive keep to the power position.