Friday 7.22.22

WARMUP

10 min AMRAP

1 min cardio

10 plate Thrusters

10 halos

5 jump squats

5 ring rows

3 Kip Swings

1 pull-up/C2B

Then…

BB warmup + Power Clean

STRENGTH

Power Clean 3-10

Find a heavy set of 3, then a heavy set of 10 – these should be touch and go, if possible.

WOD

AMRAP 20min
Buy In: 400m Run
9 C2B Pull-ups
15 Power Clean (135/95) (Fit 95/65)
21 Wallballs (20/14) (Fit 14/10)
Goal: 3+ Rounds

*You can scale by subbing a 500m row, 500m Ski or 1000m bike

STIMULUS:
Duration: Long
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

Midline:
3 Rounds for Quality
10 Lateral Medball Toss/side
:20 sec Superman
10 Teapot/side
:20 sec Superman
-Rest 1 min between rounds