7.2.16

REMINDER: JULY 4th we are on a modified schedule. Classes will be 8:30am and 9:30am only!

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
10 groiners
10 PVC good mornings
:30 couch stretch
10 lunges w/rotation
10 leg swings
20 monster walks

A.Strength
Every :90 for 15 minutes (10 sets):
Power clean x 2 (not touch and go)
*Start at 50-60% of 1RM power clean. Add 5-10lbs each set. If you fail or form fails, move weight back down to previous set weight and continue at that weight for remainder of EMOM

B.Conditioning
12 min AMRAP
15 power cleans 95/65
20 calorie row
15 push press 95/65