Friday 6/5

WFitness-

A. Hang Squat Clean x 3 x 2 sets @ 65%, x 3 x 2 sets @ 70%

B. Accumulate 5 min Hollow Hold

+

For Time

40 Cal Row

40 Box Jumps (24/20)

20 PC (115/75)

20 Burpees

Performance-

A. 10 min to build to max complex - Hang Squat Clean + Squat Clean Thruster

B. 20 TGU (10 each arm, alt.), 53/35#

+

For Time

50 Cal Row

50 Box Jumps (24/20)

25 PC (135/95)

25 Burpees over Bar

ZONE-

A1. DB or KB walking lunges x 20 steps x 4 sets

A2. Negative pull ups x 3 x 4 sets * as slow as possible

A3. DB box step ups x 10 x 4 sets

A4. Plank tuck ups on medball x 20 x 4 sets

Emom x 21 min

Min 1 - 8 - 10 cal Row

Min 2 - 8 - 10 wall balls

Min 3 - 8 - 10 burpees