Thursday, 7/22
July 21, 2021
Saturday, 7/24
July 23, 2021

Warm Up

3 Rounds
5 Scap Push Ups
10 Alt Bird Dogs
5 Hanging Scap Retractions
10 Pause Hip Bridges

Strength

Bench Press (20 Minutes)
Prep: 1×10 w/bar, 3×8 working up
Work: 4×8 at same weight
follow each work set with 10-15 Hollow Hold Pullovers

Met Con

Prep (6 Min)
2×5 Kip Swings+5 DB Hang Clean and Jerk
1×5 Knees to Chest+5 Burpees
1×5 Toes to Bar+5 Devils Press

For Time (15 Min Cap)
15-12-9
Toes to Bar
DB Push Press (40/25s)

directly into
12-9-6
Toes to Bar
DB Hang Power Clean and Jerk 

directly into
9-6-3
Toes to Bar
DB Devil Press

RX+
15-12-9 T2B/7-5-3 Strict HSPU
into
12-9-6 T2B/9-6-3 Kipping HSPU
into
9-6-3 T2B/Devil Press (50/35s)

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