Wednesday, July 24

“The world is full of magical things patiently waiting for our wits to grow sharper.”

Bertrand Russell

Warm-up

2-3 rounds, not for time, of:

1 min of easy rowing, biking, or jogging

20 seconds of banded marching

20 seconds of foam rolling your lats and low back

10 hip & back extensions

8 squats, (squat therapy style- see video below)

3 power cleans, empty barbell (45/35 lbs)

3 front squats, 3 secs eccentric phase, empty barbell

3 hang squat cleans, starting from just above the knee, empty barbell

3 squat cleans, starting from mid-shin, 3 secs pause in the receiving position, empty barbell

(NTE 10:00)

Strength

(After metcon)

Clean Pull

5-5-5-5

AMRAP 4

DB Box Step Ups

Metcon 

For time:

50 Sit-ups

15 Squat Cleans, 115/75 lbs

40 Sit-ups

12 Squat Cleans, 115/75 lbs

30 Sit-ups

9 Squat Cleans, 115/75 lbs

20 Sit-ups

6 Squat Cleans, 115/75 lbs

10 Sit-ups

3 Squat Cleans, 115/75 lbs

Strength B (can be done instead of metcon)

3-4 rounds for quality of:

25 Sit-Ups

10 Squat Cleans

Accessory (Optional. Can be done in addition to above.)

N/A

Cool Down

Cobra Stretch - abs

1-2 minutes

Foam Roller, Back, lats, etc

Kneeling Lay Back

Hold 1-2 minutes.