July 9, 2019

July 9, 2019

10 minute clock :  

10 single leg glute bridges R/L

5 lateral box step up R/L

10 empty bar front squats 

5 kip to swing 

10 inverted barbell row 

+

6 minute clock to warm up squat clean


for time : 
18-14-10
chest to bar pull ups 
9-7-5
squat cleans 155/105


notes :

RX+ 185/115
- level 2: pull ups, 135/95
- level 3: jumping chest to bars, 95/65
- 10 minute time cap. 5 minute rest then repeat. 


10 minute clock to find 1 rep max squat clean for day. 



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