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Here is Wednesday’s workout. I will send more later.

Wednesday July 20
0:00-0:10 Warm-up: Junkyard Dog Warm up

Health and Fitness
0:10-0:35
A. Three sets of:
Empty Barbell Overhead Squat x 4-6 reps @ 3211 (pause in bottom, keep weight light to practice the movement)
Rest 60 seconds
Step ups with Kettlebells x 20 alternating
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B. 0:35-0:55

From Invictus
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings

Run 400 Meters

Classic

0:10-0:35
A. Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B. 0:35-0:55

From Invictus
For time:
Run 400 Meters
15 Power Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
15 Power Snatches (135/95 lbs)

Run 400 Meters

D. 0:55-1:00

Mobility: Pigeon X 2 min, spiderman X 2min, smash glutes