Warm-up
400m run, 500m row or 2:00 on a bike
3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Mobility based on the strength you plan on attacking
Strength
Make up a strength you missed this week.
Monday: Back squat – 5×5 (70% and above)
Tuesday: HS work
Wednesday: Power snatch – 3 TnG reps every :90
Thursday: Push jerk – find a 3RM
Friday: Clean and Jerk – find a heavy double
Saturday: Deadlift/pull-up EMOM *see coach
WOD
“Summer the Time”
4 rounds
400m run
20t OH walking lunges (45/25#)(35/15#)
10 box jumps (24/20″)
Cool down
Stretch and hydrate…
