MON02JUL2018

**WEDNESDAY JULY 4TH WE WILL HAVE ONE CLASS AT 9:00AM**

WOD

Conditioning
AMRAP in 20 minutes:
15/12 Calories
20 KB Swings (53/35)
30 Air Squats
Rest 90 sec between rounds

*alternate between Bike and Row as able

Midline-After
Accumulate 40 strict TTB

Extra

Snatch from Blocks below knee: Snatch pull + Snatch =1
50/3, 60/3, 65/3, 70/3, 75/3, 80/2, 85/1, 90/1*2 sets

FS: Work up to 85% of 3RM and complete 6 sets of 3 there every 2 min

4 min. tabata – Hanging hollow hold on rings

5 sets – every 2 min:
5 burpees to rings + 5 HollowArch kips + 3 MU

ALLEN CORE FITNESS TRAINING

Strength
Double KB front squat: 5×10 at a 220 tempo

Conditioning
Every 3 min for 8 sets or 24 min:
10 burpees to a plate
10 oh walking lunges with plate
10 cal bike

*If you fall behind the clock decrease one rep

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