July 2020

Weightlifting Snatch Build to max single Clean & Jerk Build to max single “Hell hath no fury like a bureaucrat scorned.”~Milton Friedman

Fitness For load:Power Clean 3-3-3-3-3(make consistent increases) 3 rounds for time:20 Burpee Over Dumbbell 30 Wall Ball Shot 20/1440 Dumbbell Snatch (alt arm) 50/35______________________________________ Competitor For load:Every 1:00 for 10:002 Jerk (add 10lbs/5lbs each minute) For load:Super Squat (or substitute) 8-8-8-8(make consistent increases) 3 rounds for time:20 Burpee Over Dumbbell 30 Wall Ball Shot 20/1440

Upper Body For load:Pullover & Press 8-8-8-8(make consistent increases) For load:Pullover 8-8-8-8(make consistent increases) For load:Overhead Triceps Extension 10-12-14-16(make consistent increases) For load:Upright Row 10-12-14-16(make consistent increases) For load:Front Raise 10-12-14-16(make consistent increases) For load:Biceps Curl 10-12-14-16(make consistent increases) ___________________________________ Sleds5 rounds:30yd Sled PULL 135/9030yd Sled PUSH 135/90(alternate rounds with a partner)5 rounds:30yd Backwards Sled

FitnessFor load:Pullover (barbell or dumbbell) 15-12-10-8(make consistent increases) For total reps:Every 1:00 for 10:00Odd min: Weighted Sit-up 25lbsEven min: Toes to Bar(choose reps prior to start. unbroken) 3 rounds for time:400m Run 50 Double under (rest 1:30 between rounds)____________________________________ Competitor For load:Every 1:00 for 10:002 Clean (add 10lbs/5lbs each minute) “Annie”For time:50-40-30-20-10Double under Sit-up 5

Fitness For load:Back Squat 8-8-8-8(make consistent increases) The Chief5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAP’s)________________________________ Competitor 2 rounds:10 Lateral Raise 10 Front Raise 10 Rear Delt Fly 15 Tube External Rotation 15 Face Pull AMRAP 7:001 Ring Muscle-up No Dip + 1 Ring Muscle-up + 1 Ring

FitnessFor load:Strict Press 8-8-8-8(make consistent increases) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up______________________________ Competitor For load:Every 1:00 for 10:002 Snatch (add 10lbs/5lbs each minute)For load:Every 1:00 for 10:002 Back Squat (make consistent increases) 10 rounds:7 Calorie Assault Bike200m Recovery Jog_____________________________ Weightlifting Deload for testing on Saturday. Snatch

Weightlifting Snatch Build to Opener Clean & Jerk Build to Opener Back Squat 70% 1×375% 1×380% 3×1 “Women, like men, should try to do the impossible. And when they fail, their failure should be a challenge to others.” ~Amelia Earhart

FitnessFor load:Power Clean 3-3-3-3-3(make consistent increases) AMRAP 10:0020 Dumbbell Snatch (alt arms) 50/3540 Double Unders______________________________ Competitor Push Press + Pause Jerk (:02 in dip) + Jerk Build to a heavy set of 1+1+1 AMRAP 10:0020 Dumbbell Snatch (alt arms) 50/3540 Double Unders Super Squat (or substitute)Build to a heavy set 30 “Circumstances can be very

Upper Body 5 rounds for load:Don’t set the bar down.12 Reverse Grip Biceps Curl 12 Bent Row 12 Overhead Triceps Extension 12 Shoulder Press12 Biceps Curl 12 Upright Row 12 Skull Crusher 12 Floor Press (rest 1:30 between rounds)__________________________________ Sleds5 rounds: (choose load)20yd Sled Push Shuttle 40yd Sled Push Shuttle 60yd Sled Push Shuttle (alternate

Fitness For load:Pullover (barbell or dumbbell) 15-12-10-8(make consistent increases) 10 rounds for time:7 Pull-up8 Step-up (alt legs) 24/209 Burpee_____________________________ Competitor Clean Pull + Clean + Front Squat Build to a heavy set of 1+1+1 4 rounds:15 Toes to Bar 15 Back Extension “The Ghost”6 rounds for time:1:00 Rowing for Calories1:00 Burpees1:00 Double Unders1:00 Rest____________________________ Weightlifting