Strength
a) Bench Press – 5×3 (tempo) @ 80%
—5 sec count down, then drive up fast
b) Strict C2B Pull-ups – 4×8 (weighted for advanced)
Conditioning
6 Min AMRAP
10 KB Swings 70/53#
10 HR Push-ups
10 T2B
—Rest 3 minutes
6 Min AMRAP
5 Push Jerk 185/115#
10 C2B Pull-ups
—Rest 2 minutes
3 Min AMRAP Row For Calories
WOD Notes: Try to get 4+ rounds on both WOD’s & 50-75 cal for men 35-50 cal for women. Scaling for T2B are hanging knees above hips or 10 sit-ups. You may scale C2B to chin over bar. Jerk weight is 62% of 1RM push jerk.
Reminder: Mobility Clinic is this Saturday July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members. 