100719

MONDAY (MAX DAY)

Warm Up:
-PVC Stretch
-2 Rds:

• 10 Air Squats
• 10 Alt. Lunges

WOD#1: STRENGTH. Build to your 1 rep max. The more weight you add, the less reps you do. Stick to short number of sets like 3 to 5. When it starts to get heavy, start knocking out singles until you need to bail.
1 Rep MAX

• Back Squat

WOD#2: Endurance.
5 Rounds FOR TIME

• 3 Clean and Jerk (135/95)
• 6 Hanging Knees to Elbows
• 9 Med Ball Cleans (20/14)

COOL DOWN: Stamina

• 1,000 meter ROW

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