Thurs. 7/16

*Don't forget to warm up by practicing movements every day. Don't be an idiot and jump right into these workouts

Metcon:

Part A:

95# squat clean x 5 x 3 sets

95# hang power clean x 5 x 3 sets

95# jerk x 5 x 3 (split jerk if you feel comfortable doing this movement)

- work on speed and intent; rest as needed b/t sets and exercises

- watch videos from exercise demos link to refresh your mind on correct form

Part B:

3 sets - 10 chest to bar chin ups

3 sets - 15 high speed air squats

3 sets - 20 anchored sit ups

-work on speed of each movement; rest as needed b/t sets and exercises

Part C:

Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel