4th of july

FT:

250 Double Unders

56 Burpees

34 Hang Power Snatch, 95#

13 Standing Ab Wheel

1 Mile Run

LT = 31:47 in 2023 w/ 247 DUs

30:54

Aux Core

Neck Bridge with 25# Plate Rotations 3x8ea

Front Plank DB Drags 3x8ea @ 15#

Band Resisted Rotation w/ 20# Medball Hug 3x15ea

4 Way Deadbug w/ 5# DBs 3x10

Aux

Walk 20 minutes w/ 20# vest

Metcon

4 RFT:

10 Alt DB Power Snatch, 65#

10 DBall Cleans, 100#

9:35

Mayhem Aerobic 5.2

EMOM4: 100 meters in 18-19 secs

16,15,17,16

*Rest additional 3 minutes

150 meters x 4 in 26-27 secs

*Rest 1 minute between reps

26,25,27,27

*Rest additional 3 minutes

2 x 200 meters

First in sub 50 paced 

Second all out 33 secs or less

*Rest 3 minutes between

All Rxd. Second 200 in :32

Smolov 10.3

Back Squat

2x3 @ 250# - 290#

1x4 @ 325#

3x5 @ 345#

Aux Str

Side Lying DB Shoulder Lateral Pullover (w/ bent elbow) 3x15 @ 10#

Poliquin Step Ups 3x15

Back Extensions 3x15

Bent Over Alt BB Taps 3x10 @ 95#

Kneeling to Squat Front Plate Hold 3x6 @ 35#

Straddle seated Double Hip Flexor Lifts offs over 45# DBs 3x10