Thursday 7/18

1) Summer Shred #14
3 Rounds (5 minutes)
20 Plank Hip Touches (brief pause at the top, back in plank don't rush)
20 Weighted Russian Twists

5 min AMRAP
:30 Plate Gun Hold (heavy)
8-10 Bench Press

5 min AMRAP (light to moderate DBs)
5 Renegade Rows (L Row + R Row= 1)
6 DB Squat Clean Thrusters

2)

2 Rounds
10-8-6-4-2
Power Snatch (105/70, 125/85, 145/100, 165/115, 185/125)

At 0:00 and at the 8:00 minute mark row 500m

18 minute cap

The weights should get progressively heavier today. Once you finish the round of 2 on the first set drop back to starting weight and start over