Thursday – August 1

Part 1: 4 Sets (Not for time) 4 Handstand Push Up Negatives (3-5 seconds) 2 High Hang Snatch High Pulls Rest 10 seconds 2 Low Hang Snatch High Pulls *Weight shouldn’t be heavy, work on mechanics Part 2: 400 M Run 10 DB Push Press (5 R/ 5 L) 10 Hang DB Snatch (5...

Wednesday – July 31

3 Rounds 1:30 on / :30 rest 14/11 Cal Row + Max Double Unders *Record Double Unders 2 Minute Rest 3 Rounds 1:30 on / :30 rest 12 Burpees to Target + Max Wall Balls *Record Wall Balls 2 Minutes Rest 3 Rounds 1:30 on / :30 rest 30 Air Squats + Max Pus Ups *Record Push...

Tuesday – July 30

BISON BENCHMARK #16 For Time: 2 Rounds 3 Strict Handstand Push Ups 6 Snatches (115/75) 2 Rounds 5 Strict Handstand Push Ups 6 Snatches 2 Rounds 7 Strict Handstand Push Ups 6 Snatches 2 Rounds 9 Strict Handstand Push Ups 6 Snatches *10 Minute Cap...

Monday – July 29

Part 1: 3 Rounds 400 M Run 14 Front Rack Lunges (135/95) 14 Pull Ups *12 Minute Cap *No Butterfly pull ups *Not recording Part 2: 3 x 2 3 x 1 Pause Front Squat *Pause 1-2 seconds at bottom. *Record heavy single ________________________________________________ Use part...