Friday, July 1

Prep

Equipment required: Medium/light band, light KB

1) 10 each Dynamic Pigeon Pose

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 Russian Baby Maker + Thoracic Rotation

3) Clean Barbell Warm-up

A.

Power Clean

Build to a heavy 2 over 6 sets. 

OT2M

– Sets of 4,3,2,2,2,2

– These are not Touch N’ Go, reset between reps

– 1RM tested on 3/18

Rx+: Squat Clean

L1: 4 x 10 + 8 + 6 KB RDL + Russian Swing + Goblet Squat, 2-3 warm-up sets. Rest 2:00

B.

‘Fool in the rain’

For time:

30-20-10

Wallballs (20/14)

21-15-9

Deadlifts (225/155)

– Goal: Hard effort and UB for as many sets as possible.

Rx+:(275/185) (30/20)

L3: (185/125)

L2: (14/10) (155/105)

L1: (10/8) (135/95)

TIME CAP = 10:00

C.

Cooldown

– Pigeon Pose – 60s each

– Lizard Pose – 60s each