Tuesday, June 29th

Warm-Up
3×10
Jumping Jacks
Pigeon Pose w/ T frame (5 each side)
Adductor Rock Backs (5 each side)
Hollow Rocks
Strength
3-3-3-1-1-1 Front Squats
*build up to heavy 1 rep Front Squat
* 25 mins including warm up sets
*start your first set of 3 @ 60-65% of your 1RM
WOD
Every 2:30 for 5 Sets (12:30 total minutes):
50 DU’s/100 Singles
AMRAP of:
5 Squat Cleans (95/65)
5 Hang Squat Cleans
5 Front Squats
* when finished with the DU’s jump right into the AMRAP for the rest of the 2:30 minutes then at the 2:30 mark get right into
set 2 of DU’s. You are keeping track of your AMRAP reps and continuing where you left off for the next time you get back to the bar. Score is total rounds and reps for AMRAP. You give yourself rest where you need it to get through the 12 and a half minutes.