Wed. July 5th

Pre Warm-Up
3 rounds
10 lunges
10 jump squats
+
3 rounds
10 KBS
5 burpees

 

 

Warm-Up
Dynamic

 

 

Strength
A.) 5 rounds
A1.) 15 box squats with KB @ chains
A2.) 10 Deficit Push-Ups with chains

 

B.) Clean & Jerk (yes)
OTMx12
2 TnG Clean + 1 Jerk OTMx10 @ 75% of 1Rm C&J
**Clock Does Not Stop**
OTMx7
3 Thruster From The Ground

 

 

Cool Down
1.) 3 rounds
Row 500m
Foam roll t-spine and lats

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