Friday July 28th

Friday July 28th

P1. Skill warmup

EMOM for 10mins:

Even mins: Squat clean + 1 front squats, build in weight
Odd mins: Pullup, TTB, Muscle up progressions.

 

P2. Conditioning:

30min AMRAP of:

Run 200m
5 Front squats @ 95/135 (115/185 for Rx+) *
10 Burpee Box Jump overs @ 20/24″ (step or jump up, step or jump down) ( 24/30″ Rx+)
(Rx+: 2 Bar muscle ups, these are only in the Rx+ workout)
5 Pullups
5 Toes to bar

Notes:
* The barbell must start on the floor. This should be pretty heavy, think 75%, or more, of your max clean
** Rx+: Once you start the pullups try to go right into the TTB without dropping to the floor

 

P3. Rolling and smashing:

2mins per quad
2mins per glute (or lats, whichever’s worse)
2mins upper back (weighted optional)

 

See you in class Lions!