Friday, July 10th

Warm-up
400M Run
3×5
Banded Dislocates
Banded Strict Press
Banded Hollow Lat Pulldown
Strength
4xs through:
10-12 Floor Press (barbell)
10-12 Bent Over Rows (barbell)
20 Banded Seated Rows (anchor band to bottom of both feet)
:30 Banded Plank
Rest 1Min
WOD
For Time: *20 min cap
3 Rounds:
7 Hang Power Cleans (135/85)
21 Ball Slams (20/14)
Rest 1 min
3 Rounds:
5 Hang Power Cleans (155/105)
15 Ball Slams
Rest 1 min
3 Rounds:
3 Hang Power Cleans (185/135)
9 Ball Slams