250730 Wednesday

Weightlifting 1 clean pull + 1 squat clean + 2 front squats build to max 10 min EMOM 1 squat clean at 90% of today Metcon 12 min AMRAP 30/25 cal bike or row or 400m run 30 pushups 30 situps 30 air squ

In teams of two For time 300 DUs 50 TTB 10 snatch at 60% 8 snatch at 70% 6 snatch at 75% 4 snatch at 80% 2 snatch at 85% 50m 1DB overhead lunges 22.5/15 50 1DB box step ups 50 pushups 50m 1DB overhead

Strength Strict press Build to 5RM Push press Build to 3RM Push jerk Build to 1RM Metcon 9 min amrap 5 deadlifts 3 power cleans 1 cluster 60/40