Monday July 25th 2016

Let’s have a great week. Looks like it’s going to be cooler ๐Ÿ™‚

Warmup:
Three Steady Rounds
10 Burpees
10 Light Front Squats
then:
5 Light Cleans from High Hang, Top of Knee, Bottom of Knee, and Mid Shin

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to todayโ€™s 1-RM.

B.
โ€œFive-Minute Capacity Testโ€
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Boom Lite:

Warmup:
Three Steady Rounds
10 Burpees
10 Air Squats
10 PVC Pass throughs

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 โ€“ 20 Kettlebell Swings
Minute 2 โ€“ 3 Wall Climbs
Minute 3 โ€“ 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 โ€“ 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees