Wednesday July 4th

A-7 x 2 front squat with 2 sec pause at the bottom                  Start at 70% - end at 80%

B- Speed squats- 60% of 1rm                                                

3 x 15 front squats- 1min rest between sets (try to maintain speed through all 3 unbroken sets)

C- 5min AMRAP                         

8 SDLHP 95/65  C-125/85                             

4 strict pull ups                             

Rest 3min                                   

5min AMRAP                   

8 Thrusters 95/65  C-125/85                                                   

4 strict ring dips