July 02

Warm Up…

5 min Assault Bike @ Easy Pace

2 x 20 Air Squat

2 x 30m Lunge

2 x 10 Jump Squat

2 x 15 Burpee

Then:

3 x 10 KB Swing: 

10 @ 53#

10 @ 62#

10 @ 70#

5 x 5 KB Clean and Jerk @ 62# KBs

Then:

BB Clean

5 @ 135#

3 @ 155#

3 @ 175#

Hit singles until 225#

3 x 1 @ 225#

Then:

5 x 5 Clean and Jerk @ 175#

Then:

15 x GHD Sit Up

10m Overhead Walking Lunge

5 rounds