150627 ~ The Seven

Strength:

"Make Up Saturday"

Monday: Snatch: 2 @ 70%, 75%, 80%, 1 @ 85%, 90%, 2 x 1 @ 95%

Tuesday: Deadlift: EMOM x 9 min, 2 @ 70/75/80/85%/90%, 3 x 2 @ 92 - 95% THEN...8 min to find a 7RM Bent Over Row

Wednesday: 12 min to find 3RM OHS, Gymnastics: EMOM x 5 min, 1 Wall Walk + 6-8 Shoulder Taps

Thursday: Backsquat: EMOM x 9 min, 2 @ 70/80/85/90%, 4x2 @ 95% THEN: 8 min to find 7RM Shoulder Press

Conditioning:

 "The Seven"

Seven rounds for time of:
7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

Cash Out: Socialize & Mobilize!







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