Monday, July 6 - Saturday, July 11

Monday, July 6

Warm-up:  8-6-4 muscle clean + thruster (light) + alt hamstring scoop + alt Cossack squat + thread the needle w/ thoracic rotation/side + banded pull-apart + cat cow 

Strength:

Every :90 x8 (12:00) - 

1 3-position power clean (start light and build every 1-2 rounds as able)

https://youtu.be/kBgYutB9w8M?si=vD3sIl3Fx0Dzcv_j

WOD:

For time- 

21-15-9

Thruster (95/65 or 65/45 or 45/35) 

Sit-up 

Accessory: 

:60 work / :60 rest x3 (6:00) - 

Max barbell bicep curl (45/35)