WARM-UP

1 ROUND
5 Inchworm + Push Up + Bootstrapper
10 Scap Push Ups
5/5 Moose Antlers
10 Air Squats
5/5 Spiderman Twists
10 Dead Bugs

Into…

2-3 ROUNDS
8 Front Squats*
8 Push Press*
8 Ring Rows
8 Scap Pull Ups**

*RND 2: Complete 8 Thrusters in place of Front Squats and Push Press
**RND 2: Hanging Knee Raises

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…
Start Light and Build to a 2-Rep Moderate-Heavy Squat Clean Thruster*

*Reps must be completed unbroken.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME
21 Thrusters (115/75)
4 Rope Climbs
15 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME
21 Thrusters (75/55)
12 Knees to Elbows*
15 Thrusters
9 Knees to Elbow
12 Thrusters
6 Knees to Elbow
9 Thrusters
3 Knees to Elbow

*Strict Preferred. Option for Ring Rows.

(Score is Time)

KG BB: (35/25)

COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×3
Push Jerk*

*Pause :02 in the dip position. Use same weight as last week or go slightly heavier.

(Score is Weight)

2.) EMOM x 6 MINUTES
1 Wall Walk
+
5 Wall Facing Handstand Push-Ups*

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)