Feels Like Monday

Morning L2 Work

• EMOTM 5 minutes 5 Press @ 70% 1RM
• EMOTM 5 minutes 5 PPress @ 1RM Press
• 3x25 v Up/3x25 superman
• Afternoon swing/metcon

Warm-up:  10 rep 3 RNDs

• Walkout to a pushup/ plank
• M Crunch
• Sprawl
• Squat
• Star jump

Skill: KB WIndmill 5x5

Workout: 2 parts today ;)

10 minute swing, high pull, snatch, high, med, low swings. Do a combo of each. Don’t set the bell down!

 2 RNDs @ 12kg

• 10 thrusters each side
• 10 alternating lunges each side (20 reps total)
• 10 clean each side
• 10 tactical lunge each side
• 10 dive bomber

KB Challenge count = 5000 Half Way!

Thursday 7/1/20X

Don't pray for lighter burdens, but for stronger backs.

Front Squat
5-3-1-1-1

Max for today - 105#
ouch on the hamstrings after yesterday, just couldn't get 115# up, darn!

Then,
Run 800 meters
Rest 4 minutes
Repeat

Run time - 3:20 (L2)