Monday, July 17th 2023

WARM UP

100m run

12 reverse lunges

20/16 Cal Machine

12 jump squats

150m run

MOVEMENT/MOBILITY

6/6 single leg RDL

:15/:15 single leg RDL hold – hands behind back

10 Sumo Squats

1:00 Standing Straddle

1:00 Spiderman Stretch

10 Glute Bridges

PRIMER

5 Deadlifts w/ Pause @ Knee

5 Muscle Cleans

5 Strict Press

5 Push Jerks

3 Clean and Jerks

STRENGTH

Every :90 x 7 Sets

-3 Deadstop Deadlifts

*start around 65% and build based on feel

METCON

AMRAP – 15

10/8 cal bike

6 TnG Clean and Jerk (115/85)

6 Burpee PU

:30 rest b/t rounds

NOTES Barbell weight must be unbroken across.

SCALING Burpee PU – Burpee to 6″ target