Friday, July 21
Warm-up
5:00 AMRAP:
10 PVC hip hinges
10 hip bridge
10 medball cleans
10 slow & perfect squats
5 dip-drive-shrug-clean-press
WOD
Tier 1&2:
12:00 AMRAP:
Barbell complex -
1. Deadlift
2. Bentover row
3. Hang clean
4. Thruster
5. Overhead squat
Tier 3:
3:00 - Deadlift practice
3:00 - Clean practice
3:00 - Thruster practice
3:00 - Overhead squat practice
