Date: Monday, July 1

Warm-Up & Mobility: coaches choice

Skill: None

Strength: Front Squat 2-2-2-2-2-2 (65-70%)

*Same weight across working sets 

Super Set:  5 Ring Dips (Partial Range of Motion or Ring Push Ups)

Conditioning: “Far From It”

 5 rounds of:

8 DB Cleans 15/30/45

12 DB Front squat (Same) 

8 Supine Leg Raises

16 Reverse lunge BW

*Starting at minute 14 EMOM till minute 18 

5-10 burpee 

Guide: 8-14 min 

Scale up: 


weighted reverse lunge 

Coaching Notes: Conditioning; angle the dbs on the cleans when reaching for the floor to lessen the range of motion. Use the momentum of the pull and hip extension to get them on the shoulder. Keep your feet together on the supine leg raise, feet start on the floor with legs locked, and finish by touching the upright your holding on to. Plan on finishing a bit before the 14 min mark, then your favorite…burpees. 

Cash Out:4 rounds 10 wallball + 30 singles

HPT: 3x 12 Barbell curls + Glute bridge 12