Wednesday July 21, 2021

DSC_8915
Ken

WOD
Part 1. Power Clean Complex, 3 Sets of the following:

1 Power Clean
1 Push Jerk
1 Split Jerk
Athlete Notes:
*Max Load
*Rest 1:00-1:30 b/t sets
*20:00 Minutes Max

Part 2. DB Bench Press, 5 HEAVY Sets of the following:
5 DB Bench Press+20 Pushups+ 10 Barbell Curls
Athletes Notes
*Rest 1:00-1:30 b/t sets

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Monday July 19, 2021

DSC_6711Jonathan

WOD
Part 1. 
DB Complex 4 Sets of 28 Reps
10- DB Deadlift
8- DB Hang Squat Clean
6- DB Split Jerk (3 right left/3 left leg)
4- DB Front Squats

Part 2. Back Squats 10-8-6-4-2
*Increase load after each set
*Perform 10 UNBROKEN wallballs 20lbs/14lbs after each set
*Every 90 seconds perform a set
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