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
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
