July 2, 2017

A. Warm Up

Foam Roll - 90 seconds each
Thoracic
Glute
Quads and Adductors
Lats
Hamstrings

followed by: 3 rounds: (every round increase speed on the row)

100 m Row
3 inch worms
6 Spiderman Lunge and reach
9 Bottom half of burpee

Scoring: Not Scored

B. 3-Position Clean + Push Press + 3-Position Clean + Push Jerk + 3-Position Clean + Split Jerk 6 x 1
Every 5 minutes, for 30 minutes (6 sets):

3-Position Clean + Push Press + 3-Position Clean + Push Jerk + 3-Position Clean + Split Jerk
Coach's Notes:
Today's big clean complex will be done with the hopes of hitting big percentage numbers close to your Push Press max. With that in mind, you are allowed to drop from the top after each Overhead lift in your final 2 repetitions. Each 3 position clean needs to be unbroken for your lift to count. Long Breaks are put in for your benefit. ;-)

C. Run 1 mile
For Time:
​Run 1 mile