Saturday, 7/6
July 5, 2019
Programming Preview: Week of 7/8
July 7, 2019

Warm Up

2 Rounds
20” Bear Crawl
5 Hanging Scap Retractions
20” Spider Crawl
5 Plank to Squat

EMOM 15 Minutes
A) HS Hold-accumulate max time in :45
B) L-Sit-accumulate max time in :45
C)  Strict Pull Ups (1/3 score from 3 Min Test or Max in :45)

Met Con

Prep (10 Minutes)

1×3 Hang Hi Pull+ 3 Hang Power Cleans (bar only)

2×3 Hang Power Cleans + 3 Push Press + 3 Kip Swings
1×3 HSPU or scaled option + 3 T2B

AMRAP 10 Minutes
5 HSPU
10 Hang Power Cleans (M:115/78)
Rest 5 Minutes

AMRAP 10 Minutes
10 Toes to Bar
10 Push Press (M:115/78)