Wednesday July 21st

Warm-Up
20-16-10
Jumping Spider Lunges
Sumo Squat (stay low in sumo squat then shift side to side for reps)
Banded Strict Press (light)
:20/:16/:10 Hollow Hold
Strength
20 mins to work to heavy of the following complex:
1 Hang Squat Clean + 1 Split Jerk
* work up to challenging weight if good with both lifts otherwise work on technique at same weight for 10-12 sets of the complex
WOD
12 min AMRAP:
5 Thrusters (95/65)
7 Bar Over Burpees
5 Front Squats (95/65)
* extra challenge for yourself : how many rounds can you string together from front squats into thrusters?

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