Monday, July 11

Overhead Squat (4 x 5)

10 mins Time Cap 5 reps @40%(Warm-up) 5 reps @50%(Warm-up) Then 4 Sets of 5 @ 60% 1 RM OHS (Work)

Pendlay Row (4 x 5)

Increase weight each set only w/ good FORM and ROM

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP 200 m Run 8 Hang P. Snatches (95/63) 10 Pull-ups 12 Box Jumps (24/20″)

Rx+ (115/73), C2B, Rebounding BJ