July 18 "Altitude Sickness"

Move

1) 5 x 2 Front Squats Building in Weight

2) 20 Minute AMRAP:

12 Box Step Overs @ 20
6 Dumbbell Snatches @ 35/20
3 Hand-release Push-ups

Train

1) Front Squats
3 x 2 @ 85-90%
1 Big Drop Set 15-30 Reps @ 50%

2) “Community Cup Event 1”

20 Minute AMRAP:
15 Box Jump Overs @ 24/20
10 Dumbbell Snatches @ 50/35
5 Strict HSPU

Stimulus

1) We are building in weight on our squats and decreasing the rep scheme. You will be building to an 85% double and remaining there for three sets. Then you will perform a back off set at 50%, aiming to hit roughly 15+ reps.

2) Full workout scaling options are available here but the “move” is Rookie/Novice and “train” is the Pro version. Advanced replaces strict HSPU for kipping and Intermediate replaces with hand-release push-ups. Select a version that you can aim to complete 8-10 rounds in 20 minutes.

Extra Credit

Plyometrics:
3 SETS:
20m Straight Leg Bounds
20m Low SKips
3 SETS:
5 Back Squat Jumps @ 20%
3 Unweighted Vertical Jumps