Tuesday July 30

Warm-Up
3 rounds of
5 reverse hand pushups
10 Alt Samson Lunges

then,

3 rounds of
10 pause squats
10 PVC dislocates

then,

2 x 30sec/side Band Lat-Tricep Stretch

Strength – Front Squat
– Prep: 10-8-5-5
– Work: 4 x 3(all work sets to be done at same weight, ~80% FS 1RM)

Met-Con
3 rounds of
5 Single arm DB Clean and Jerk (Lf side)
10 DB Russian Twists
5 Single arm DB Clean and Jerk (Rt side)
10 DB Russian Twists
– C&J taken from below the knee, not the floor
– over&back = 1 rep Russian Twist