Wednesday
7/2
A. Take 15 minutes to complete the following
Back Squat
x8 @ 60%
x8 @ 65%
2×8 @ 70%
B. 5 rounds for time
15 Wall ball 20#/14#
10 toes to bar
5 Power Snatches @ 135#/95#
Essentials
A. Every 75 seconds for x12 sets
Set 1: plate push 100ft
Set 2: barbell pedlay rows x10-12
Set 3: Tuck L-sit 30-40 seconds
*okay to partition L-sit
B. For time
10-9-8-7-6-5-4-3-2-1
Hang power cleans w/ bar or DB’s
Shoulder to overhead
Box step-ups
14 min time cap*
*Extra credit
20 sec on 10 sec off x6-8 sets
Banded bicep curls