Monday July 31st, 2017

Today is the first day of a new format. We will lift most days of the week. The days are listed below. You will also have a cash out every day that incorporates the Trunk. This should be done on your own outside of class time. The coaching staff will assume that you do the homework.

Monday-Back Squat

Tuesday- Deadlift

Wednesday- Press (vertical or bench)

Thursday- No lift (makeup)

Friday- Front Squat

Saturday- No lift (make-up)

Lift: Back Squat 5-5-5

Cycle Work PreWOD- Power Snatch 10-8-6



Power Snatch (75/55)

Burpee over the bar (not bar facing)

right into


Thursters (same weight as part 1)


LEVEL 1- Scale weight to barbell only and gymnastic movements accordingly

LEVEL 3- Keep weight at 75/55 and increase difficulty of gymnastic movements (burpee box jumps and CTB pull-ups)

Cash out:

Slow Hollow/Arch on Pullup bar 25 reps with 1 sec pause in each position

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