Saturday July 23rd

– Midday 3.0 from 9:00am-11:30am

WOD

A. 2 sets of:
3-Pos Sq.Clean @ 50-60% (HH+Hang+Floor)
B. 2 sets of:
2-Pos Sq.Clean @ 60-70% (Hang+Floor)
C. Squat Clean
1-1-1-1-1
*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Squat or Power Clean x 3-5 reps
*Build to weight where you can focus on good techniuqe
and feel comfortable.

CashOut:
V-Ups x 20 reps
(R) Side Plank x 60 seconds
(L) Side Plank x 60 seconds
Hollow Rocks x 40 reps

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Take 15 minutes to Build to a Heavy
Sumo Deadlift x 1 rep

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m BWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Chinese Plank Holds x 45-60 seconds
Rest 1 minute
*Add load if you can.

L3: Self led Warm-Up.
A. Take 15 minutes to Build to a Heavy
Sumo Deadlift x 1 rep

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m BWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Chinese Plank Holds x 45-60 seconds
Rest 1 minute
*Add load if you can.

 2-A-DAY

Rest Day