Friday, July 19th

Warm-up
Shuttle Run
then 3×5 Barbell Warm up
High Hang Clean Pull
Hang Muscle Clean
Front Squat
Strength
5×1 @ 70% Squat Clean
3×1 @ 80% Squat Clean
2×1 @ 90% Squat Clean
then 2 attempts to 1 RM Squat Clean
WOD
For Time: * 15 min cap
50-40-30-20-10
Air Squats
100ft Walking Lunge after each set, ending with this movement
Cashout
3 Rounds:
:20 on/ 1:00 off
Hollow Hold with arms by sides and Right knee bent
Hollow Hold with arms by sides and left knee bent
Hollow Hold arms extended