Friday, 7/30
July 29, 2021
Programming Preview: Week of 8/2
August 1, 2021
Warm Up
Run 400 M
2 Rounds of
10 Rev Hand Spider Lunges
30 Mountain Climbers
then
Run 400 M
2 Rounds of
10 Hanging Scap Retractions
20 Squats
Prep (10 Minutes)
1×5 Hang Power Cleans+5 Strict Press+6 Alt FR Lunges
2×3 Power Cleans+3 Jerks+6 Alt FR Lunges (working up)+5 Kip Swings
1×3 Clean and Jerks (working weight)+5 Knees to Chest+10 Wall Ball
1×6 Alt FR Lunges (working weight)+5 T2B+5 Ring Dips
“Luke” (32 min Cap)
Run 400 M
15 Clean and Jerks (155/105)
Run 400 M
30 T2B
Run 400 M
45 Wall Ball (20/14)
Run 400 M
30 Ring Dips
Run 400 M
15 Alt Front Rack Lunges (155/105)
Run 400 M
