Tuesday July 13th

Warm-Up
5 min AMRAP:
20 Jumping Jacks
10 Shoulder Taps
10 Toe Grab Squats
:10 Hollow Hold
Strength
12 Min EMOM:
Min 1: 4 Push Jerks @ 70% of 1RM
Min 2: 5-8 Strict HSPU
* make the HSPU hard enough that you can’t get too many more than 8 reps but not so hard you can’t get at least 5 every time
*if unable to kick into HS have them do DB Strict Press Negatives (press out overhead then count 3 to 4 seconds slowly down to shoulders for negatives)
WOD
14 min AMRAP:
7 Front Squats (135/95)
21 KB Swings (53/35)
28 DU’s/ 56 Singles