Tuesday August 20

FIT

SKILL/STRENGTH

BENCH PRESS
3 - 3 - 3 - 3 - 3

TEMPO: 3 2 X 1
(:03 Down, :02 Pause at Chest, :01 Breath at Top)

WOD

AMRAP 18
500/400m Row or Ski
30 [15/15] SA DB Hang Clean & Jerks
20 Wall Balls
5 Squat Snatches @ 75% 1RM

D - Choose weights
F - 35/20, 20/14
P - 50/35, 30/20

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BURN

SWEAT STEADY

EMOM 30
1) 8/6 Calorie Bike
2) 10 Push Ups + 15 Air Squats
3) 100m Sprint
4) 12 DBL DB Deadlifts + 9 Hang Power Cleans + 6 Push Press
5) Rest