HAPPY 4th of JULY - GYM CLOSED

20 min to establish 1 Heavy Single Deadlift or work on DL Technique

9 min AMRAP:
5 Power Cleans (Rx: 95/135, Comp:125/185)
3 S2OH (Rx: 95/135, Comp:125/185)
1 Rope Climb

AG Semis Workout #2:
20 min AMRAP:
50 DU
10 C2B
10 Box Jump Up (20/24)
10 SHSPU

20 min to establish 1 Heavy Single Front Squat or work on FS Technique

For Time:
50 WB (14/20, 9/10)
50 Double DB Box Step Over (35/50, 20/24)
50 WB (14/20, 9/10)

Back Squat: 10-10-10-10

12 min AMRAP:
10 Thrusters (65/95)
1/2/3/4… Rope Climbs 15’ (Ladder up by 1 RC each round

15 min Superset:
1 Double DB S2OH with the slowest possible Negative as you can!!!

Right into:
1 Double DB Bicep Curl with the slowest possible Negative as you can!!!

1:30 Rest

3x: Superset:
1 Max Rep Set Ring Dips
right into:
1 Max Rep Set SPU
1 min Rest

For Quality: 10 min:
1 Wall Walk in with 30 Shoulder Taps and WW out
1 ST2B AS SLOW AS POSSIBLE

5 min Max Rep Burpee Box Jump Up (must show extension at top and step down) (20/24)

Deadlift 2-2-2-2+

On 12 min Clock For Quality:
Single DB SLDL 7 R/7 L

8-12 GHD Hip Extension Hip Extension with TWO sec pause at top.

12 min CLOCK:
With a partner:
8 min Max Cal Row
1 min Rest
3 min to Accumulate 1 min L Hold

8 min EMOM: 2 Squat Snatch

Play on Indy Semis:
For Time: 30 Squat Snatch (95/135)

*11 min TC

***Comp: Semi's Indy Event:

For Time:
10 squat snatches by 2:00
8 squat snatches by 4:00
6 squat snatches by 6:00
4 squat snatches by 8:00
2 squat snatches by 11:00

♀ 135, 145, 155, 165, 175 lb
♂ 185, 205, 225, 245, 265 lb

Front Squat 2-2-2-2+

4x:
1 min Max Rep: Step Back Lunge R - Step Back Lunge L - Box Step Over R - Box Step Over L - DB’s in front rack hold the WHOLE time.

2 min rest

8 min AMRAP:
20 WB (14/20, 9/10)
10 T2B

10 min EMOM: 1 Power Clean + 2 Jerks

For Time:
10 C&J (125/185)
800m Run
10 C&J (125/185)
800m Run
10 C&J (125/185)
800m Run
10 C&J (125/185)

5x Superset:
2 Double DB S2OH with 10 Second Negative
2 Double DB Bicep Curl with 10 Second negative
1:30-2 min Rest

4x through Superset:
5-10 SHSPU
5-10 SPU
5-10 SRD or Push Ups
2 min Rest

6 min For Quality:
2 As SLOW as POSSIBLE ST2B
12 Plank Push Ups

4 min Max Rep Rig Touch

Deadlift 3-3-3-3+

On 12 min Clock For Quality:
10 Double DB SLDL (should be heavier then week 1)
6-10 GHD Hip Extension Hip Extension with TWO sec pause at top - control the whole time.

On 7 min Clock:
Row For Time: 500m
1 min rest
3 min to Accumulate 1 min L Hold

Snatch Complex:
3 Power Snatch
3 OHS

14 min AMRAP:
3 Reps Snatch Complex (95/135)
15 T2B
15 HSPU

Front Squat 3-3-3-3+

5x:
10 Box Step Ups - DBs in Farmer carry position
Right into:
10 Double DB Walking Lunge Steps in front rack potion

7 min AMRAP:
15 Squat Jumps
10 C2B

Back Squat: 10-10-10-10

On 16 min Clock:
With a Partner: Accumulate Max Cals on Bike

*1 Person working on Bike Other person run 400m, switch when the runner returns.