Friday, 7/24

Warm Up

3 Rounds
6 Squats (Pause/Reg/Jump)
6 Rev Hand Spider Lunge
6 Dolphin Push Ups
6 Planks to Squat

Strength

Tempo Front Squats
Prep:
1×3 Hang Hi Pull+3 Hang Power Cleans+6 Front Squats (bar only)
2×3 Tempo Front Squats

Every 2 Minutes x 20 Minutes (10 Sets) 
3 Tempo Front Squats (33×1) (3 sec negative, 3 sec pause) 
Set 1&2: 50-55%
Set 3&4: 55-60%
Set 5&6: 60-65% 
Set 7&8: 65-70%
Set 9&10: 70+%
**these percentages should be of your 1rm POWER clean – all reps taken from floor and you cannot squat clean your first rep

Met Con

Death By Burpee Thrusters (15 min cap)
Minute 1: 1 Burpee + 1 Thruster (95:65)
Minute 2: 2 Burpees + 2 Thrusters 
Etc…
If unable to complete reps within a minute, continue as an AMRAP until  12 Minutes (the 12th interval is complete), using the number from the last round completed as your rep scheme (example: if you complete the round of 7s, then can’t finish next round, use the remaining 4 minutes to complete as many sets of 7 thrusters and 7 burpees as possible)