Sunday, July 30th 2017

Weightlifting Class
Deadlift 3-3-3-3-3 @ 75%- 80%
Power Clean + Front Squat Eccentric (4 Seconds) + 3 Second Pause + 1 Second Ascent; 70%-75% 5-6 Sets
Power Snatch 5x3 70%-75%
Overhead Squats 5x5 | 50%,60%, 65%,65%,65%

Workout of The Day
In Teams of 2
Buy in:
600m Burden run
*teams all run together and pass off the weight during the run*

Complete between the partners---
100 Kettlebell Swings 55/35
200 Air Squats
100 Push Ups

Cash out-
600m burden carry (completed together)
*same as buy in- partners take turns passing off the weight