Friday, July 7th 2023

WARM UP

400 m run

MOVEMENT/MOBILITY – *grab moderate weight DB

:30 samson stretch / side

:20 wide stance forward fold + 3 inch worms

10 RDL’s

10/10 single arm DB swings

:30 suitcase march in place SLOW / side

10/10 single arm bent over rows

8/8 S/A Strict Press

10 DB Snatches

PRIMER – empty barbell

10 Empty BB Strict Press

STRENGTH

E2M x 5

8 Barbell Strict Press

:20-:30 Hollow Hold

@ 62-72%

*heavier than last week

METCON

For Time

5x

6 DB snatches @ 70/50 – switch arms however you like

6 Pull ups

right into

800m Run

right into

30 DB Snatches

30 Pull ups