Wednesday July 7th

Warm-Up
3xs through:
20 Jumping Jacks
8 Glute Hip Bridges
6 Dead bugs
4 Inch Worms w/ push up
Strength
10 min EMOM:
1 High Hang Power Clean + 1 Hang Power Clean @ 60-65% of 1RM
* Hi hang will feel heavy if you don’t use the mechanics of the lift correctly, make sure they aren’t leaning forward at all in the high hang * 18 mins including 5-7 min warm up
WOD
15 min AMRAP:
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps (24/20)
* steady movin for 15 mins, don’t go ham out of the gate unless you can keep that pace…it
will feel long as hell if you do!