July 10, 2018

7/10

Warm-up
3 Rounds
10/7 calorie bike
10 Banded good mornings
5 Glute bridges with a 2 second pause
10 Squats
5 Yoga push ups
Deadlift
20 minutes to establish new 1 rep max deadlift

Recommended percentages
5 @ 65-70%
3 @ 70--75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95+%
1 @ 101+%

*Do not compromise your technique for a bigger lift. The goal is to test with good form. Otherwise, we run the risk of developing bad habits. Be smart and move with a purpose :)
Metcon (AMRAP - Reps)
12 minute EMOM
1) Assault bike 15/12 Calories
2) Run 200m
3) Max reps Single arm DB hang clean and jerk 50/35#
4) Rest
*Score is total reps of hang clean and jerk
*Scale assault bike and run to 45 seconds of work
*Score is total reps of hang clean and jerk
*Scale assault bike and run to 45 seconds of work

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