Saturday, 7/31

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