Friday, 7/3
Thursday, 7/2
July 1, 2020
Saturday, 4th of July
July 3, 2020
Warm Up
3 Rounds
10 Hips To Wall
8 Pause Squats
6 Supine Scorpion
4 Inchworm to Plank
Prep:
1×5 Hang High Pull+ 5 High Hang Power Clean+ 5 Front Squats
1×5 Hang Power Clean+5 Front Squats
1×5 Power Clean+5 Front Squat
1×5 Squat Cleans
2×3 Front Squats building up
Strength
Every 2 Minutes for 10 minutes (5 Rounds)
5 Front Squats at 50% 1 RM
same weight for it all sets if possible
Immediately into
In 10 minutes build to as heavy a Squat Clean as form allows
Met Con
3 Rounds for time (12 Min Cap)
15 Power Cleans (135/105/75, 93/73/53)
30 Abmat Sit Ups
