Pec Smash 2:00/ Side
Then
Straight Through
6 Tempo Ring Rows (slow down, speed on the way up)
20 Calorie AAB @ Moderate Pace
6 Ring Dip Negatives
20 Spiderman Lunges

7/12/2021 - Strength

EMOM 10 Minutes
4 Touch and Go Snatch*

The goal is to complete your final set in the 75-80% range, climbing each round as you go. Example: 80% of 275lbs is 220lbs, giving you 10 sets to reach that weight. Increases 5lbs per round would put round 1 at 175lbs. Snatch any style throughout.
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7/12/2021 - EXTRA CONDITIONING

Run 5K
Rest 10:00
Run 5K
Rest 10:00
Run 5K
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7/12/2021 - OPT SKILL

Every 2 Minutes for 10 Minutes
6 Strict Toes to Bar
4 Wall Walks
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7/12/2021 - WOD

27 Calorie Row

27 Hang Cluster 95/70lbs

Rest 2:30

21 Calorie Row

21 Hang Cluster 95/70lbs

15 Calorie Row

Rest 2:30

15 Hang Clusters 95/70lbs

9 Calorie Row

9 Hang Clusters 95/70lbs

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