Tuesday 7.31

Tuesday 7.31



Strength : Thruster
EMOM 12m
Min 1-4: 3 Reps
Min 5-8: 2 Reps
Min 9-12: 1 Rep

WOD : 3 Rounds…Scale this VERY heavy. It should be a struggle to do the 7 UB.
75 Double Unders
7 STOH 155/105

S: 150 Singles, 75/55
L1: 50 DU or Mix 75, 135/95

Rx+: 185/135

Comp Rx+ : 225/150



Lift: Hang Clean and Jerk
EMOM 8m : 2 Reps
then EMOM 4m: Full Clean and Jerk: 1 rep

Accessory: Bench Press

Conditioning: 3 Rounds
Row 500m


The Program

1. Strength and WOD

2. EMOM 14m
O: 7 Burpees
E: 2 Deadlift

Wear weight vest entire time, DL should be near 2 rep max. If no vest then do 10 Burpees per round and scale even heavier for DL.

rest 2 min then 4m AMRAP
Bar Muscle Ups

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