Monday, July 3rd

A.

WARM UP:

Run 200m

Down: Samson Stretch Back: Crab Walk

10 PVC Passthroughs

5 Push Press

5 Clean and Jerks

1 Minute/Leg Couch Stretch

B.

STRENGTH:

Push Press, Every 90 Seconds:

*Set 1 – 5 Reps @ 50%

*Set 2 – 3 Reps @ 60%

*Set 3 – 3 Reps @ 65%

*Set 4 – 2 Reps @ 70%

EMOM:

*Set 5 – 2 Reps @ 70%

*Set 6 – 1 Rep @ 75%

*Set 7 – 1 Rep @ 80-85%

*Set 8 – 1 Rep @ 85-90%

C.

METCON:

2 Rounds for Time:

200m Run

25 Clean and Jerks (105/80)


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