Thursday, July 28

Warm-up
Warm-up
AMRAP X 6
250m row
10 Lunges w/ a Twist
5/5 Single Arm DB Row
10 Scap Pull-Ups

Weightlifting
“Pump Complex” (Weight)
Every 2:30 x 5
5 Pendlay Rows
8 Strict Pull-Ups
10 Hammer Curls

Metcon
“Niagara Falls” (Time)
For Time:
21 Hang Power Cleans (135/95lb)(61/43kg)
42 Bodyweight Lunges
500m row
-Rest 1 minute-
15 Hang Power Cleans
30 Bodyweight Lunges
500m row
-Rest 1 minute-
9 Hang Power Cleans
18 Bodyweight Lunges
500m row

18 MIN CAP

LEVEL UP OPPORTUNITY: Pistols for Lunges (Gymnastics Focus)

Cool Down
1:00 Hands on Wall Stretch