TUESDAY 7.16.2019

TUESDAY 7.16.2019

STRONG

MOBILITY

Box Shoulder Stretch

3 rounds of 0:30/0:15

Inch Worm

8-10

Warm-up

Upright Row

12-15 empty bar only

Weightlifting

Power Clean + Push Jerk

Warm up and build to 70% of your 1RM

Then-

EMOM for 5 rounds

1 power clean + 2 push jerks

STRENGTH

Back Squat

3 @ 70%

3 @ 75%

3 sets of 3 @ 80%

METCON-BURN

"Water Break"

AMRAP in 4:
27 Hang Power Cleans 95/65
27 Burpees Over Bar
27 Double KB Swings 24/16

Rest 4 Minutes

AMRAP in 4:
21 Hang Power Cleans 115/85
21 Burpees Over Bar
21 Double KB Swings 24/16

Rest 4 Minutes

AMRAP in 4:
15 Hang Power Cleans 135/95
15 Burpees Over Bar
15 Double KB Swings 24/16