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Training for Tuesday, August 7th

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Warm Up
Group Circle
Blank Bar Clean Progressions
2 Skill Work Complexes with Blank Bar

Weightlifting Strength + Skill
18:00 to build to a heavy complex of:
1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
*continue practicing the complex the full 18:00, even if you are no longer increasing weight

Workout of the Day
10:00 AMRAP with Partner
10/8 Calorie Row
15 Abmat Sit Ups
15 KB Swings 53/35 (Comp 70/53)
*partners alternate each movement

Cardio CrossFit (7am, 4pm)
20:00 AMRAP with a Partner
10/8 Calorie Row
5 Power Cleans 155/105
15 Sit Ups
15 KB Swings
5 Squat Cleans 155/105
*partners alternate each movement

Cool Down
1:00 Raised Leg Hamstring Stretch each leg
1:00 Glute Lacrosse Ball Smash each side
1:00 Trap Smash each side