Date: Tuesday, August 6

Warm-Up & Mobility: coaches choice

Skill: none

Strength: Back Squat 5-3-3-1-1-1-1 Work to a 1RM. Record result we will be working off your 1RM for the next few months.

Super Set: None

Conditioning: “Uptick”

3 Cycles – 5 Minute AMRAP, Rest 1 min after each AMRAP 

1 Power Clean 65/95/135 

15 Air Squats  H- ¾ Air Squat

30 Double Unders / 60 Singles

*Track Rounds + Reps (Pick up where you left)

Guide: 7-11 total rounds 

Scale up: 125/185 bar 

Coaching Notes: Strength; Working to a 1RM. Wear a belt when starting your first sets of 1 rep. Increase the weight as long as your form, strength allow. Remember to take a deep breath before the lift, keep your eyes up and continue to drive your heels on the ground. 

Conditioning; Grab a whiteboard for this workout, as we want to track rounds + reps. Pick a weight on the clean that you can do comfortably, anticipate doing about 3 rounds per cycle. Most time will be spent on the squats, try to catch your breath on the jump rope. Remember to start where you left off on every cycle. 

Cash Out: Run 1 mile 

HPT: 4x, 10/10 DB split squat + 12 single leg glute bridge