Monday 7/8

1) Low Block Power Snatch (4" off the floor) 5 x 3

2) Snatch DL 5 x 5 @ 100%

3) Summer Shred #11
5 min AMRAP
20 Hollow Hold Flutter Kicks
10 Supine Trunk Rotations

5 Rounds: (try to push the weight on these)
4 Single Arm DB OH Lunges R
4 Single Arm DB OH Lunges L
-When you R arm is up only lunge out with Left foot and vice versa

3 Rounds with progressively easier weights:
Max Reps Barbell Bicep curls (heavy) directly into
Max Reps Box Dips (heavy)
Max Effort Barbell bicep curls (mod)
Max Effort Box Dips (mod)
Max Effort Barbell Curls (light)
Max Effort Box Dips (light

4) 3 rounds for reps
1 minute at each station
SDHP (75/55)
Burpees
Box Jump Over (20" Ladies can step)
Push Press (75/55)
Cal Row

1 minute rest between rounds