07.25.18

Warmup
5 min AMRAP
5 Medball Squat Cleans
5 Strict Press with unloaded bar or PVC pipe
5 Good Mornings with unloaded bar or PVC pipe

Mobility
Shoulder Wall Stretch with hamstrings – 1
Pectoral Wall Stretch – 1 min/side
Russian Baby-maker – 1 min roll out tricep and lats – 1 min/side

Skill
Review of:
– Squat Clean
– Front Squat
– Push Press

Then, every :30 for 3 min perform the following complex with an unloaded bar: Squat Clean + Front Squat + Push Press

Strength
Every other minute for 16 minutes (8 sets), perform the following complex: Squat Clean + Front Squat + Push Press
– Increase weight across sets while keeping in mind that the Push Press will be the limiting factor

Metcon
20 min AMRAP

25ft Walking Lunge with KB(s)
10 TTB
25 calorie Bike or Row

P – Double KB Overhead Lunge 24kg/16kg
L – Double KB Front Rack Lunge 16kg/12kg, Knees to Elbow
F – Single KB Goblet Lunge 16kg/12kg, Hanging Knee Raises

Cashout
3 rounds, not for time
10 Ring Rows, with feet on box, if possible
10 Seated Banded Lat Pull-downs (https://www.youtube.com/watch?v=g52ad1ty1Nc)
10 Hip Extensions (https://www.youtube.com/watch?v=-FRYZjXMHkA)