Thursday, 7/23
July 22, 2020
Saturday, 7/25
July 24, 2020
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)
