Wednesday, 7/17

Tuesday, 7/16
July 15, 2019
Ask the Coach: How do you recover from an injury and remain active?
July 17, 2019

Warm Up

3 Rounds

6 Dolphin Push Ups

6 Alt Samson Lunges

6 Hips to Wall

6 Jump Squats

Prep (12 Min)

1×3 Hang Hi Pull+2 Hang Power Clean (bar only) +12 Step Ups

1×3 Hang Power Cleans (light)+ :30 Handstand Hold

1×3 Hang Power Cleans (moderate)+ 6 Single DB Step Ups (3/leg)

1×3 Hang Power Cleans (working weight) +1-3 Handstand Push Ups or scaled version 

Met Con

Every 3 Minutes for 24 Minutes (8 Rounds)

Near Max Unbroken* HSPU (3-8)

3 Hang Power Cleans (M:165/ W:113)

12 Single DB Step Ups (M:50/W:35, 6/leg)

Scoring: Total HSPU

Mobility

1 Min Band Trap Stretch/side

1 Min Single Leg Flexion/side

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