Friday, 7.29.2016

10 rds – EMOM – 1 sq clean &
split jerk

Gymnastics conditioning
8 RFT
4 unbroken ring MU

Conditioning
For time
Row 30 cal
30 box jump overs (24/20″)
30 pwr snatch (95/65 lb)
30 OH step back lunges
(95/65 lb)
30 SDHP (95/65 lb)
30 box jump overs
Row 30 cal

Thursday, 7.21.2016

Conditioning
“American Dream”
AMRAP in 20 min
1-2-3…reps per round
Clean (205/145 lb)
MU

Stamina
10 rds – EMOM
6 pwr snatch + 6 OHS (95/65 lb)

Midline conditioning
3 super sets of
0:30 GHD soupine hold
(face up)
1:00 GHD prone hold
(face down)

kellie had a great day yesterday with a 1st place finish.

This morning before her last workout brief!!

Changing lives with quality functional fitness