Friday, 7/17
July 16, 2020
Programming Preview: Week of 7/20
July 19, 2020
Warm Up
3 Rounds
10 Rev Hand Spider Lunge
8 Alt Dead Bug
6 Superman Holds
4 Inchworm to Plank
Strength
Cleans
Prep:
1 x 5 High Hang Power Clean + 5 Front Squat
1 x 5 Hang Power Clean + 5 Front Squat
1 x 5 Power Clean + 5 Front Squat
1 x 5 Cleans
2×3 Cleans building up to opening weight
Work:
Every 2 Minutes for 10 Min (5 Sets)
1 Hang Squat Clean + 1 Front Squat + 1 Clean @ same weight (no more than 55%)
immediately into
Every 2 Minutes for 10 Min (5 Sets)
1 Clean (increase weight as long as technique is solid)
Met Con
AMRAP 4 Minutes
6 Hang Squat Clean w/135/95
6 Burpees w/Lateral Hop over Bar
Rest 2 minutes
AMRAP 3 Minutes
5 Hang Squat Clean
5 Burpees w/ Lateral Hop over Bar
Rest 1 minute
AMRAP 2 minutes
4 Hang Squat Clean
4 Burpees w/ Lateral Hop over Bar
Score by total reps over 3 intervals
