6 July

Training (7a) Session

A. WITH A TEAM OF 2:
EVERY 7:00 FOR 5 ROUNDS: 400M RUN (2/3 MUST BE BACK FROM RUN) 500M/400M ROW 20 HEAVY WALLBALLS (30/16) POWER CLEANS 1. MUST BE A DIFFERENT COMBO FOR THE RUN EACH ROUND. 2. SWITCH THE ROW AS NEEDED BUT CAN'T BEGIN UNTIL BOTH ARE IN FROM THE RUN. 3. POWER CLEAN REPS BASED OFF LOADS 9 REPS (225/145) 11 REPS (205/125) 13 REPS (185/105) 15 REPS (155/95)

*Cheeks and I used 225#

*23:04 Total Time 4. IF ANY ROUND IS MISSED, DROP POWER CLEAN LOAD TO 135/85 AND CUT ROW TO 300/200.

B. KB Banded Bench (12kg KB's)

135/185/205/225

*5 reps + 2 Second Pause On Chest

*Complete

C. 90# Shrugs, x20

x2

Brutal Week...8 Training Sessions and body was feeling it.