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Training for Saturday, June 17th

West Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day Teams of 4 24:00 Rotating AMRAP 1 РWall Balls 20/14

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Training for Friday, June 16th

Strength/Skill Front Squat 16:00 to find a heavy set of 3 Workout of the Day 13:00 AMRAP 10 DB Power Cleans 50/35 (65/45 Comp) 10 DB Front Rack Lunges 30

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Training for Thursday, June 15th

Strength/Skill Strict Press 15:00 to find a heavy set of 3 Workout of the Day AMRAP Intervals 5:00 on, 2:00 rest; 4:00 on, 1:00 rest, 3:00 on 15 Burpees to

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Training for Wednesday, June 14th

Strength/Skill Power Snatches and Snatch High Pulls Sets of 3 Power Snatches, climbing in weight for 10:00 Sets of 3 Snatch High Pulls, climbing in weight for 6:00 (16:00 total)

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Training for Tuesday, June 13th

Strength/Skill Ring Dip Holds 7:00 of Ring Dips for Quality at a tempo: :03 lockout hold at top, :03 descent to bottom, :03 hold at bottom, up at normal speed

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Training for Monday, June 12th

Strength/Skill Deadlift 16:00 to find a heavy set of 5 Workout of the Day 12:00 EMOM (rotating) 1 – 8 C2B Pull Ups (Comp 12) 2 – 16 KB Snatches

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Training for Saturday, June 10th

West Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day Teams of 3, For Time 150 Pull Ups (RX+: Chest to

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Training for Friday, June 9th

Strength/Skill Bench Press 16:00 to Build to a Heavy Set of 5 Workout of the Day 3 Rounds for Time 30 Alternating 1-arm Russian Swings 53/35 20 Goblet Squats 53/35

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Training for Thursday, June 8th

Strength/Skill Clean and Jerk Complex 15:00 to build to a heavy complex of: 1 Power Clean + 1 Push Jerk + 1 Split Jerk Workout of the Day 7:00 AMRAP

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Training for Wednesday, June 7th

Strength/Skill Pegboard Climbs/High-Low Grip Strict Pull Ups 12:00 of practice for each depending on skill level Workout of the Day 4 x 3:00 AMRAP; 1:00 Rest 4 Bar Muscle Ups

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