Monday, June 28 - Saturday, July 4

Monday, June 29 

Warm-up:  2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat + 5 strict press (light) + 10 hanging scap pull + 10 pvc pass through + 10 alt groiner + 10 slow tempo ring row

Strength:

In 14:00, superset x4 (:90 rest between supersets) -

1. Max unbroken strict pull-up (8/10 RPE) 

2. 3-5 cluster (start light and build slightly heavier than WOD weight)

   https://youtube.com/shorts/m1epGWkERSQ?si=KTOLXQHW_vYIO7W6

WOD:

15:00 AMRAP - 

25 power clean 

25 front squat 

25 push jerk 

Max calorie bike in remaining time 

*Suggested barbell weight = 135/95 or 95/65 or 65/45

Accessory: 

3x 21 bicep curl series @ 55/45 or 45/35 or 35/15 (:60 rest between rounds)