Monday 7-18-22 Workout Of the Day

E2:30 – 6 (15 Min)
1 Squat Clean + 4 Front Squats (BB or DB or KB)
6-8 Strict Pull Ups

In a 2:30 window perform 1 squat clean & 4 front squats (total of five squats). Build weight to and through your sets. Make your strict Pull Ups challenging (C2B, add weight etc…)

5 RFT (Cap 20)
20 DB Hang C&J (alternating not required)
15 Pull Ups / Ring Rows
10 Ring Dips / Box Dips / Bench Dips
5 Box Over Burpees (clearing the box)

Aim to complete one round in under four minutes today. Modify weights and movements accordingly to maintain intensity and keep moving. The box over burpees are low in volume and the goal is to clear the box if possible. If boxes are too high, stack up one to two 45lb plates as your target to jump over.

Have fun!