Schedule for 4th of July Weekend:
Saturday, July 3rd: Normal Schedule
Monday, July 5th: Closed
Back Squat
1set x 5reps: at 50%
1set x 3reps: at 60%
1set x 3reps: 70%
1set x 3reps: 75%
2 set of ME reps at 80%
Aim for 8-10reps+ on last two sets
For Time:
15-9-6
DB Box Step Overs (2x50/35)
DB Push Jerk (2x50/35)
200m Run
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
