Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases)AMRAP 9:003-6-9-12-15-18-etc…Toe to BarWall Ball 20/14________________________ COMPETITOR Clean3(L) 2(M) 1(MH) 1(H) Clean Pull + Clean High Pull90%

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT Close Grip Bench Press2(L) 2(M) 2(MH) 2(H) “Grace(ish)”For time:400m Run30 Clean & Jerks 135/95400m Run_______________________ COMPETITOR Split Jerk3(L) 3(M) 3(MH) 3(H) With a partner

CROSSFIT 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg Jacknife (each leg.) 6 rounds for time:500m Row30 Double Under10 DB Overhead Lunge 50/35_________________________ COMPETITOR 5

CROSSFIT For load:Every 1:00 for 10:001 Power Snatch(make consistent increases) For time:18-15-12Burpee Box Jump Over 24/20Russian KB Swing 70/53Pull-up______________________ COMPETITOR Snatch3(L) 2(M) 1(MH) 1(H) Snatch

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2 Clean + Jerk 70% 2+275% 2+280% 2+2 Front Squat

CROSSFIT Power Clean1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “D.T.”5 Rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause

CROSSFITClose Grip Bench Press3(L) 3(M) 3(MH) 3(H) With a partner for time:200m Sled Push 135/902000m Row200m Farmer Carry 70/53________________________ COMPETITOR Split Jerk4(L) 4(M) 4(MH) 4(H)

CROSSFIT 3 rounds:15 Kneeling Wood Chop (each side)10 High Boat to Low Boat5 Strict Toe to Bar AMRAP 7:00Burpee to 6″________________________COMPETITOR With a partner for

CROSSFIT Power Snatch1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “Helen Killed Karen”3 Rounds for time:400m Run50 Wall Ball 20/1421 KB Swing 53/3512

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2Clean + Jerk 70% 2+275% 2+280%

CROSSFITPower Clean2(L) 2(M) 2(MH) 2(H)“Air Force”For time:20 Thruster 95/6520 Sumo DL High Pull20 Push Jerk20 Overhead Squat20 Front Squat *4 Burpee every 1:00____________________ COMPETITOR Clean2(L)

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown“Countdown Sets”Shoulder Press“Countdown Sets”Seated Row“Countdown Sets”Seated Dip“Countdown Sets”Pullover“Countdown Sets”Choose a weight that you can do for 15 reps

CROSSFIT Close Grip Bench Press4(L) 4(M) 4(MH) 4(H) “Something’s Wrong With Cindy”AMRAP 20:005-10-15-20…. (start back at 5)Pull-upPush-up (x2 reps)Air Squat (x3 reps)______________________ COMPETITOR Push Press1(L)

CROSSFIT 3 rounds::40 Russian Twist :20 Rest:40 V-up:20 Rest:40 Shoulder Tap Plank:20 Rest 3 rounds for time:25 Burpee to Plate25 Calorie Row25 Russian KB Swing

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H) For time:800m Run40 Box Jump Over 24/20400m Run20 Box Jump Over200m Run10 Box Jump Over_____________________ COMPETITOR Snatch2(L) 2(M) 2(MH)

WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 3×1 Clean & Jerk 70% 1×2 75% 1×180% 2×185% 2×1Pause Squat 70% 1×275% 2×2Weighted Side Plank 3x :15

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) For total reps:6 rounds :20 Deadlift 225/155:10 Rest:20 Burpee Over Bar:10 Rest:20

UPPER BODY”Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row“Cumulative Sets”Seated Dip“Cumulative Sets”Pullover*Cumulative Sets 1. Select a weight that you can do for

CROSSFIT For total time: (teams of 3)6 rounds – (each)40yd Sled Push 135/90(3 person relay)5 rounds – (each)10 DB Hang Clean & Jerk 50/3530 Double

CROSSFIT 3 rounds::40 Flutter Kicks:20 Rest:40 Toe Touch Crunch:20 Rest:40 Bicycle Crunch:20 Rest AMRAP 12:00120m Farmer Carry 53/3510 Toe to Bar20 Russian KB Swing 70/4410

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H)3 rounds for time:500m Row21 Box Jump 24/2015 Handstand Push-up_______________________COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H) Snatch Pull100% 3×3 3 rounds:8 Leg

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 10 rounds for time:6 Devil Press (single arm) 50/359 Wall Ball 20/1412 Sit-up_____________________ COMPETITOR For time: 8-1-7-2-6-3-5-4Clean (60% of

UPPER BODY For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Chest Press Seated Row(No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Machine DipFront Pulldown (No

CROSSFIT Close Grip Bench Press6(L) 6(M) 6MH) 6(H) “Elizabeth”For time:21-15-9Power Clean 135/95Ring Dip___________________ COMPETITOR Push-Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run30′ Handstand Walk3

CROSSFIT 3 rounds:1:00 Plank Hold (forearms)10 Candlestick Leg Lift10 Kick Sit (each side) 3 rounds for time:30 Burpee70 Double Under____________________ COMPETITOR For time: (partner)1-2-3-4 rounds:10yd

CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) For time:5 Rope Climb30 DB Lunge 50/35400m Run30 DB Lunge5 Rope Climb__________________ COMPETITORFor time: 8-1-7-2-6-3-5-4Snatch (60% of heavy set last

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3Weighted

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:Min 1: DB Snatch 50/35Min 2: Hand Release Push-upMin 3: Ball Slam 20/14Min 4: Toe

UPPER BODY 10-8-6-15 Chest Press (alternate sets with a partner) 10-8-6-15 Seated Row (alternate sets with a partner) 10-8-6-15 Incline Press (alternate sets with a

CROSSFIT 3 rounds for time:400m Run25 Wall Ball 20/1415 KB Swing 53/355 Wall Walk_____________________ COMPETITOR Push Press4(L) 4(M) 4(MH) 4(H) For reps:Every 1:00 for 15:00Min

CROSSFIT 3 rounds:10 Single-Leg Toe to Bar (alt. legs)20 Bicycle Crunches (each side):30 Side Plank (each side)“Rowing with Annie”For time:50-40-30-20-10Calorie RowDouble UnderSit-up_____________________COMPETITOR For time: (partner)200m

Labor DayHours: 7:00a-12:00p CROSSFIT “Maxton”13 rounds for time:8 Pull-up (strict)26 Step-up 24/2021 Burpee*wear a 20/14 vest if you have it_________________________COMPETITORSnatch3(L) 3(M) 3(MH) 3(H) Snatch Pull90%

WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1Pause Squat (:02 in bottom) 70% 3×3 Weighted

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H)AMRAP 12:002-4-6-8-10-12-14-etc…Kettlebell Swing 53/35*follow each round with 20 double under. ____________________________________ COMPETITOR Clean3(L) 3(M) 3(MH) 3(H) For load:Tall Clean 4-3-2-1

UPPER BODY3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 8 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Dumbbell

CROSSFIT “Running with Angie”For time:100 Pull-up400m Run100 Push-up400m Run100 Sit-up400m Run100 Air Squat___________________ COMPETITOR Push Press5(L) 5(M) 5(MH) 5(H)3 rounds for total reps + time:Max

CROSSFIT 4 rounds:10 V-up10 Banded Good Morning10 Dead Bugs (each side)(alternate rounds with partner)5 rounds for time:5 Deadlift 275/18510 Burpee Over Bar__________________________COMPETITOR 4 rounds for

CROSSFIT Power Snatch3(L) 3(M) 3(MH) 3(H)For time:500m Row50 Box Jump Over 24/20500m Row________________________ COMPETITOR Snatch3(L) 3(M) 3(MH) 3(H) For load:Snatch Balance 4-3-2-1 Tempo Front Squat:

WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Weighted

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) For time:27-21-15-9Thruster 75/55Burpee to 6″____________________ COMPETITOR Clean 3(L) 3(M) 3(MH) 3(H) At a moderate load:Tall Clean 2-2-2-21.5 Back Squat4(L)

UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds) 21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between

CROSSFIT With a partner for time:3 rounds – (each)40yd Sled Push 135/90200m Run25/18 Hand Release Push-up(alternate rounds with partner)3 rounds – (each)40yd Sled Pull 90/45200m

CROSSFIT 4 rounds:5-10 Strict Toe to Bar10-15 Russian Twist (moderate load)AMRAP 15:0040 Double Under30 Ball Slam 20/1420 Calorie Row10 Clean & Jerk 135/95______________________COMPETITOR For total

CROSSFIT For load:Power Snatch3(L) 3(M) 3(MH) 3(H)“The Dirty Donkey”10 rounds for time:3 Handstand Push-up5 Pull-up7 Burpee9 KB Swing 53/3511 Sit-up________________________COMPETITOR Snatch 3(L) 3(M) 3(MH) 3(H)

WEIGHTLIFTING Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70%

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAPs)_________________________ COMPETITOR 6 rounds for load:1 Clean + 1

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12

CROSSFIT With a partner for time:2000m Row50 Single-Arm DB Thruster 50/35100 Double Under1000m Row70 DB Snatch 50/35100 Double Under500m Row90 DB Lunge 50/35100 Double Under___________________________COMPETITOR

CROSSFIT 2 rounds:AMRAP 3:00400m RunPlank Hold (in remaining time)(rest 1:00 between AMRAPs)7 rounds for time:7 Deadlift 225/1557 Toe to Bar___________________________COMPETITOR For total time:2 rounds –50yd

CROSSFIT “The Angry Pony”For time:70 Burpee60 Sit-up50 KB Swing 53/3540 Pull-up30 Handstand Push-up_______________________ COMPETITOR 6 rounds for load:1 Snatch + 1 Hang Snatch + 1

Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Side

CROSSFIT For total time:3 rounds:10 Clean & Jerk 95/6520 Hand Release Push-up (rest 2:00) 1000m Run (rest 2:00) 3 rounds:10 Snatch 95/6520 Hand Release Push-up_____________________

UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep

CROSSFIT 3 rounds:5 Pull-up 10 Barbell Bent Over Row15 Band Pull Apart(alt. rounds with partner)10 rounds for time:7 Toe to Bar14 Air Squat21 Double Under______________________COMPETITOR

CROSSFIT Weighted Plank3x :20 Hold AMRAP 7:003-6-9-12-15-etc…DB Hang Clean 50/35Box Jump 24/20_____________________ COMPETITOR 3 rounds for load:20yd Yoke Carry40yd Sled Pull80yd Farmer Carry(rest 3:00 between

CROSSFIT “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee______________________COMPETITOR 6 rounds for load:1 High Hang Power Snatch + 1 Hang

Weightlifting 2021 Iron Athlete Summer Open Location: Westworld of Scottsdale “The fruit derived from labor is the sweetest of pleasures.” ~Luc de Clapiers

CROSSFIT For time:1000m Assault Bike50 KB Swing 53/3550 Wall Ball 20/1450 Push-up30 KB Swing30 Wall Ball30 Push-up10 KB Swing10 Wall Ball10 Push-up1000m Row____________________COMPETITOR 6 rounds

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover 8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright

CROSSFIT 3 rounds:10 DB Gorilla Row10 DB Rear Delt Fly10 DB Curl(alt. rounds with partner)For time:30 Pull-up50 Double Under9 Wall Walk20 Pull-up50 Double Under7 Wall

CROSSFIT Weighted Plank Hold3x :30 AMRAP 20:0030 Sit-up20 Calorie Row10 Burpee to Plate______________________COMPETITOR 8 rounds for load: (3 person relay)20yd Sled Push *constant load (3:00

CROSSFIT 3 rounds for time: 1000m Row (alternate rounds partner) 5 rounds for time:1 Rope Climb7 Deadlift 225/155______________________ COMPETITOR 6 rounds for load:1 Power Snatch

WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau

CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner)

UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with

CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest

CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2

CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30

WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more

CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5

UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep

CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds

CROSSFIT Weighted Plank3x :30 Hold AMRAP 9:003-6-9-12-15-etc…Toe to BarBox Jump 24/20____________________ COMPETITOR Bench Press50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Complete 1 Round Every 2:00

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 2(M)For time:400m Run200 Double Under100 Air Squat50 DB Snatch 50/35____________________ COMPETITOR Snatch70% 1×375% 1×280% 3×1Back Squat50% 1×860% 1×570% 1×380%

WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (H)

CROSSFIT Overhead Squat3(L) 3(M) 3(MH) 3(H) 3(M) For time:10-9-8-7-6-5-4-3-2-1Deadlift 185/125Dumbbell Push Press 50/35Parallette Passthrough__________________________ COMPETITOR Deadlift60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1Weighted Chin-up5(0) 5(L) 3(M)

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT For load:Bench Press 5(L) 5(M) 5(MH) 5(H) 5(M) For time:5 Rounds of “Cindy”600m Row4 Rounds of “Cindy”500m Row3 Rounds of “Cindy”400m Row2 Round of

CROSSFIT For max time:L-Sit Hold(1:00 Rest)Plank AMRAP 15:0060 Double Under30 KB Swing 53/3515 Burpee___________________ COMPETITOR Bench Press60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1 5 rounds:10

CROSSFIT For load:Power Clean 3-3-3-3-3(make consisten increases) For time:5 Rope Climb10 Dball Over Shoulder 150/8030 Toe to Bar50 Box Jump Over 24/2070 Sit-up_________________________COMPETITOR Snatch70% 2×275%

WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 1 Snatch + 1 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front

CROSSFITOverhead Squat 5(L) 5(M) 5(MH) 5(H) 5(M)6 rounds for time:3 Wall Walk6 Lateral Ball Slam 20/149 Toe to Bar______________________ COMPETITOR Clean & Jerk70% 2×375% 3×2

UPPER BODY Chest Press12(L) 10(M) 8(MH) 6(H) Pullover 12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H)Front Pulldown 12(L) 10(M) 8(MH) 6(H) Machine Dip 12(L)

CROSSFITFor load:Bench Press 8(L) 8(M) 8(MH) 8(H) 8(M) For time:25 Burpee50 Box Jump 24/2075 Double Under200m Run75 Double Under50 Weighted Sit-up 25lbs25 Burpee_______________________COMPETITOR 8 rounds

CROSSFIT2 rounds for time:1:00 Plank:30 L-Sit Hold AMRAP 8:008 Wall Ball 20/148 Pull-up_________________ COMPETITORBench Press60% 1×570% 1×380% 1×185% 1×190% 1×15 rounds:8 Cross Body Hammer Curl8

Holiday Hours:7:00a-11:00a Open Gym _________________ CROSSFITFor load:Power Clean 5-5-5-5(touch & go) For Time:42-30-18Calorie RowDB Snatch 50/35____________________COMPETITOR Snatch70% 2×375% 3×2Back Squat60% 1×570% 1×380% 1×185% 1×190% 1×1

WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 2 Snatch + 1 Overhead SquatBuild to a heavy set:2 Clean + 2 Jerk Front Squat

CROSSFITAt a moderate load:Overhead Squat 8-8-8*follow each set with 10 glute bridge. “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Bar Over Burpee_________________________ COMPETITOR For

UPPER BODYChest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H)Front Pulldown 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M)

CROSSFIT For load:Bench Press 10-10-10-10*follow each set with 20 band pull apart With a partner for time:100 Double Under150 Russian KB Swing 70/53100 Double Under150

CROSSFIT For time::30 L-Sit2:00 Plank:30 L-Sit AMRAP 14:0012 Alt Leg Goblet Lunge 53/35 (single kb)24 Sit-up12 Calorie Row______________________COMPETITOR For load:Every 1:00 for 10:001 Jerk(add 10lbs/5lbs

CROSSFIT “Barbell Cycling”Power Clean 8-8-8(smooth and efficent) 6 rounds for time:200m Run2 Rope Climb_______________________ COMPETITOR For load:Every 1:00 for 10:001 Snatch(add 10lbs/5lbs each set) Back

WEIGHTLIFTING Build to a heavy set:2 Snatch Pull + 2 Snatch + 2 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front

CROSSFIT At a moderate load:Overhead Squat 10-10-10*follow each set with 10 supine glute bridge “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up__________________________COMPETITOR For load:Every 1:00 for 8:001 Clean Pull

UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep