21 June

Training AM Session (6a)

A. 1.5 Mile Run

B1. 110 Meter Row Sprint
B2. 5 Banded Pullups
B3. 5 Wide-Grip Pullups
B4. 25 Leg Lifts Over Cone
B5. 40 DB Russian Twists (35#)
B6. SA Bench Press (12 Each Side) 50#
Rest 3m, x3

C. Mobility

Training PM Session (130p)

A. Snatch Complex
Snatch Pull - Squat Snatch - Hang Squat - 2 OHS
*205#

B. Clean Complex
Squat Clean - Hang Squat Clean - 2 Front Squats - Jerk
*245#

C. "The Yard"
16m EMOM
Min 1: 16 OTB Jumps (24)
Min 2: 10 S20 (135)
Min 3: 10 C2B Pullups
Min 4: Max Cals Bike (Prison Style)
*90 Cals (24/45/65/90)

D. 6 Rounds Tabata Hollow Hold
*Complete

E. 6 Rounds Tabata Pushups
*72 Pushups