Monday July 22nd, 2019

Warm-up ALL: 4 Rounds ( 2 each with partner) Partner A) Row 1 min Partner B) 5 burpee + hollow hold for remaining time

THEN: Barbell warm up (Coach led) Oly Lift OPEN: Clean Complex  4 sets of "Clean Complex" High hang Power clean Power clean High hang Squat clean Full clean * No drop for each complex **track heaviest load15 min to complete LIFE: Metcon (No Measure) 15 min of work 6 Db deadlift + 6 Db hang power clean 200 M run Max time chin over bar hold (supinated grip) or Ring row hold Metcon OPEN: Metcon (Time) For time 15-12-9-6-3 Power Clean 135/95 * Knee to elbow Plate deficit push ups

* Add 20/10# after each set LIFE: Metcon (Time) For time 35-25-15-5 Medball clean Supine leg lifts Incline push ups