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Thursday, July 12, 2018

  Thurs 7/12/18
Mobility: Hips/Ankles/Shoulders
Strength/Skill: Clean Deadlift + Clean Pull + Clean +
Split Jerk w/ :02 pause in the receiving
position
E2MOM x 5 sets starting at ~70% (if you 
did this last week, start 5lbs heavier)
Met-Con: 1:30 on/1:30 off x 5 sets

1 lap prowler push (F: 45/25) (S: 90/45)
remainder of time max reps AbMat Sit-ups

score= total sit-ups
Additional
Optional
Accessory
Work:
Strict Ring Dips: 4x7 (mod with band or
between two boxes)
Strict Chin-ups: 4x7 (weighted if able to,
or banded if need to modify)
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last 
week, perform :20 on/1:00 off x 9 sets at 
90% of max avg. watts
.