Monday, July 27

Warm-up

Run 400 meters (3 Burpees every 100 meters)

Hold bottom of squat for 1 minute

10 PVC pipe Good Mornings

10 PVC pipe back squats

10 med ball cleans

10 Dumbbell power cleans (light weight)

10 Dumbbell squat cleans (light weight)

10 Burpees

 

Lift:

Squat 5×65%, 5×75%, 5×85% + reps

Newbies can practice air squats or squat to a box

WOD

21-15-9 rep rounds for time of:

Dumbbell Squat Clean

Burpee broad jumps

 

L1- choose weight

L2- 35/25lbs

L3- 50/35lbs

 

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