Warm Up: 6 Mins

2 Rounds
20 Banded PVC Press Down
10/Leg Lunges
10 Squat Cleans
Then: 1 Min / Side Child’s Pose Lat Stretch

Strength: 18 Mins

3 Rounds Not For Time
12 Reverse Grip BB Curls
12 / Arm Single Arm Banded Pull Downs (start video at 1:45)
5-10 Narrow Reverse Grip Strict Pull Ups
1 Min rest / mobility between movements – LAX lats/biceps

Metcon: 12 Min Cap
2 Rounds For Time:
30 Pull Ups
20 Hang Power Cleans (135/95)
10 Front Rack Lunges (135/95 – 5 / leg)

Elite Competition Class

1. ”31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. 

Performance Power Train

Thursday, August 8th, 2018
Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Power Jerk
Max 5

GainCity:
“Bamboo” Shoulder press
3×15
3x
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk

Afterburner:
Tabata Alternating:
Drag Rows https://youtu.be/SUrcyZIGEqE
Toes 2 Bar
**8mins total
**Row weight ahap to work 20 seconds unbroken
**Scale t2b as needed