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Monday 07.15.2019

POSTED ON July 14, 2019

Monday | 07.15.2019

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Warm Up:
5 muscle cleans
5 clean high pulls
5 power cleans
5 behind the neck thrusters
x3
Foundation:
A. EMOM 7min 3-5 Power Clean 82-85% of 1RM *if you do not have a 1RM power clean establish one. Metcon:
 
RX (Level 1)
500m row
50 Wall balls 20/14
400m row
40 Wall balls 20/14
300m row
30 Wall balls 20/14
200m row
20 Wall balls 20/14
100m row
10 Wall balls 20/14
Intermediate (Level 2)
500m row
50 Wall balls 20/10 to 9ft target
400m row
40 Wall balls 20/10
300m row
30 Wall balls 20/10
200m row
20 Wall balls 20/10
100m row
10 Wall balls 20/10
 
Beginner (Level 3)
500m row
35 Wall balls 14/10 9ft target
400m row
25 Wall balls 14/10
300m row
15 Wall balls 14/10
200m row
10 Wall balls 14/10
100m row
5 Wall balls 14/10
 
Cool Down: 2 rounds for quality
1:30 standing quad stretch L/R
2min standing straddle

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