Mon Jul 6

Train/Move
5 Sets:
1:40 work, :20 Rest

2 Min Rest

4 Sets:
1:40 work, :20 Rest

*Go as fast as possible that is maintainable

Warm-up
2 Sets:
1 Min Cardio
8/8 Posterior Hip Stretch
10 Reverse Lunges
10 Down Dog + Toe Taps

Strength:
Front Squats: Every 2.5 x 4 Sets:
1 x 2 @ 82-87%
3 x 1 @ 85-90%

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Stimulus
Strength: similar to last week except higher percentages and lower volume. Reduce percentages as needed to maintain balance, range of motion, and posture

Train/Move: row intervals to be done at an uncomfortable pace. Find an aggressive but sustainable pace for the 5 rounds, rest, and come back to that pace or faster for the remaining four sets

Monday Weightlifting
3 Sets:
2-6 Strict Weighted Pull-ups
10/10 Filly Z-Press
15 Banded Glute Bridges
10-15 Jackknife
10/10 Banded Birddog
10 Back Extensions

Slow Snatch: 3 x 3 @ empty barbell

Snatch: 5 x 2 @ 76%

Hang Muscle Clean + 2 Muscle Clean: 3 Sets @ light loads for warm-up

Clean Pull + Hang Clean + Front Squat + Clean + Jerk
2 Sets @ 70%, 2 Sets @ 73%