Fri Jul 31 - Summer League Event 3

Strength
Summer League Event 3:
Max Front Squat + Max Hang Power Clean

Train/Move
10 Min AMRAP:
8 Dumbbell Bench Press @ 50/35
12 Chest-to-bar Pull-ups
30 Double-unders

Warm-up
10 each direction: monster walks
Banded Squats, Glute Bridges, Clamshells
5/side Squat Reach Backs
10 Slow Wall-facing Squats
5 Pause Goblet Squats
5/Side Weighted Reverse Lunges

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Stimulus
Strength: take your time in your warm-up today as you will be lifting heavy. Start with 5-4-3-2-1 tempo pause squats and continue with singles. Hang power cleans can be warmed up simultaneously if you would like to save on time and get extra rest for the heavy squats (aim for 2-4 minutes between max attempts)

Train/Move: select a weight for the dumbbells that allow for unbroken sets for the majority of this working. Pull-ups can be done in multiple sets with short breaks, sub with jumping chest-to-bar or banded pull-ups, maximum 1 minute here. Skip for a maximum of 1 minute