Thursday July 6

Warm Up-
Str: Group Drills w/ Pauses
End: 400m Run + 3x: 10 Air Squats/10 Push Ups/10 Sit Ups


Pick 1:

Strength-
Complex EMOM:
Min 1-3: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
Min 4: REST
Min 5-7: 2 PC + 2 FS + 2 PJ (185/135)
Min 8: REST
Min 9-11: 1 PC + 1 FS + PJ (225/155)

Endurance-
Sprints EMOM:
Min 1-3: 200m Run (Mod- 150m)
Min 4: REST
Min 5-7: 18/13cal Row (Mod- 15/10cal)
Min 8: REST
Min 9-11: 50 Lateral Bar Jumps OR 13/9cal Bike (Mod- 10/7cal)


WOD-
12min AYCE:
75 Dubs/150 Singles
25 Pistols OR 50 Air Squats
25 Toes to Bar (Mod: K2C or MB V-Ups)


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