July 10th, 2017 – Washed Up Athlete

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders

3. Lift
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM

4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips

Rest 2:00

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