Monday, July 16th

Warm-up:

20/16x Cal Row

-then-

2rds w/ a barbell:

:30 Squat Hold (back or front rack position)

10x OHS

10x Alt. Side Lunges

Strength:

1) Every 2:00 for 10:00:

1x Front Squat @ 75 | 80 | 85 | 90| 93+%

2) Every 2:00 for 10:00:

1x Back Squat @ 75 | 80 | 85 | 90| 93+%

Metcon:

3RFT:

10x Hang Squat Snatch @ 115/80

15/12x Cal Row

10x Alt. Pistols

L3: 135/95 | 20x Alt. Pistols

L1: 95/65 or less | 1-Legged Squat to Bench/Box, heel elevated, Foot behind heel, etc.