* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

WOD:

1) Snatch: 20 minutes to Establish a 1RM

Use this time to build up to a 1RM Snatch for the day. This should be a full squat Snatch. Take as many attempts as needed and rest as needed between sets.

2) Clean and Jerk: 20 minutes to Establish a 1RM

Use this time to build up to a 1RM Clean and Jerk for the day. This should be done as a Squat Clean and Split Jerk. Take as many attempts as needed and rest as needed between sets.

3) 10 minute AMRAP:

10 Burpees

10 Pull-ups

Extra Work:

4) Ring Rows: 4 sets of 10

Feet on a 20″ Box. Add load if able. Rest 90-120 seconds between sets.

5) Row: 3 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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