7.28.2021

Warm-up
50 ft samson
50 ft bear crawl
50 ft side lunge
50 ft soldier kick

Accessory Work
3x
Banded Walking
Side Lunge
8 Banded Sissy Squat

Speed
5×200 M Run
Metcon (AMRAP – Reps)
3x thru 1 min on 1 min off
1. 10 Deadlift, max wall balls
2. 10 Deadlift, max Burpees
165/115 + 225/155
1,2,1,2,1,2

Bonus Abs
Tabata Hollow rock 20 seconds, Superman 10 seconds

Skill Work
6:30pm WL Class
8 min emom – focus on movements, not going heavy
Clean Pull
Power Clean
Hang Power Clean
Front Squat
Full Clean
Clean Pull (5×3 each set gets heavier record 1×3)
Clean (5×5 70+ %)