160730

Workout of the day for 8am, July 30th, 2016

10 minute*:
Tall Clean + High Hang Clean + Mid-Thigh Clean

*Build each set.

EMOM Hang Squat Clean*
4 x 4 @ 55% 1RM
4 x 3 @ 65% 1RM
4 x 2 @ 75% 1RM
4 x 1 @ 85-90% 1RM

*1 minute rest in-between sets. Begin with the smallest dip necessary to complete the lift. Increase the dip when more distance is needed to build speed.

Workout of the day for 9am, July 30th, 2016

Complete 4 rounds, with a partner (25 min cap):
50 WallBall
400M Run
30 Handstand Push-Up
20 Tire Flips
10 Muscle Up (or: 30 C2B)