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Training for Monday, July 9th

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Warm Up
Group Circle
2 Rounds
4 Front Squats
4 Power Snatches
4 Front Squats
4 Cleans
4 Front Squats
4 Jerks
*all movements with a blank bar

Strength Test
20:00 to find a 1 Rep Max Front Squat


Workout of the Day
9:00 AMRAP
6 KB Snatches (3 each arm)
9 Russian KB Swings
12 KB Deadlifts
15 Air Squats
*Rx 53/35, Comp 70/53

Cardio CrossFit (9:30am)
For Time
400m Run
30 KB Snatches
400m Run
40 KB Russian Swings
400m Run
50 KB Goblet Squats
400m Run
60 KB Deadlifts
400m Run

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash each side