Monday, July 31st

Performance is in red, Competition is in blue, Optional Conditioning is in pink

A) 4 sets of:
Hang Power Clean x 5 reps
Rest 60 seconds
Front Squat x 5 reps
Rest 60 seconds
Single Leg Hip Bridge x 10 reps / leg
Rest 60 seconds

B) On the minute, 12 minutes:
Even: 12 Wall Balls 20/14
Odd: 5-7 Toes To Bar

A) On the minute, for 10 minutes:
1 Squat Clean + 2 Front Squats
Start at 50% 1 rep max squat clean and build

B) On the minute, for 8 minutes:
Back Squat x 3 reps at 60%
Focus on fast acceleration out of the bottom

C) On the minute, for 12 minutes:
Even: Handstand Push-up x 5 reps
Odd: Toes To Bar x 5 reps
Each round try adding 1-2 reps to be completed

Optional conditioning
3 hours before or after the primary work

Run Repeats
Run 400 meters at 70%
Rest 60 seconds
x 4 sets

Run 400 meters at 80%
Rest 2 minutes
x 4 sets

Run 400 meters at 90%
Rest 3+ minutes
x 2 sets

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531