Friday 7.23.2021

“FITNESS”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 3011
Rest 60 seconds
Single Arm Front-Racked Kettlebell Squat x 6-8 reps each side @ 3011
Rest 60 seconds

B. Five rounds for time of:
12 Kettlebell Swings
8 Box Step-Ups w/KB in Goblet Hold
6 Burpees

C. Two or three sets of:
Single Leg Hip Thrust x 15 reps each leg
Front Leaning Rest on Rings x 40-60 seconds
Rest 1-2 minutes between sets

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Squat Clean

Build in load to today's heavy 1+1. Your goal is to build heavier than you did on last week's Clean complex

B. Complete 9, 7, and 5 rep rounds for time of:
Burpee Box Jump-Overs (30/24")
Power Cleans (185/133 lb)

*If this weight is out of reach for you, use approximately 80% of your heaviest load from Part A.

C. Two or three sets of:
Single Leg Hip Thrust x 15 reps each leg
Front Leaning Rest on Rings x 40-60 seconds
Rest 60-90 seconds between sets