July 21, 2021

July 21, 2021

7/21/21

Weightlifting
Deadlift, Hang Power Clean, Power Clean Complex (Weight)
Find a 1RM of the following complex:
Deadlift
Hang Power Clean
Power Clean

Hang clean may be above or below the knee. Must be unbroken.

Metcon
Metcon (2 Rounds for reps)
For Time
300 yard Shuttle Sprint
Rest 4:00
300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6 times.
Two scores: Each 300 shuttle time
*You must rest the entire 4:00

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:

15 Pull Ups
10 DB Box step Over 50s/35s to 24/20"
10 DB Shoulder to OH 50s/35s

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