Monday, June 24

“Never ever be afraid to make some noise and get in good trouble, necessary trouble.”

Rep. John Lewis

Warm-up

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

6-8 Hip & Back extensions

20 seconds of lateral banded steps

1 x Burgener warm up with empty bar (45/35)

Strength

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

Target: 65% 1RM Hang Squat Snatch or higher

Every 1 min for 10 mins.

1 Squat Clean Thruster, pick load

Metcon 

21-15-9 reps, for time of:

• Kettlebell Swing, 70/53 lbs

• Row Cal

Strength B

3 RFQ

20 Russian KB Swings

10 Barbell Glute Bridge 

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Kneeling Lay Back

Hold 1-2 minutes.