Monday, July 8th

Strength: E2MOM 12 (6 sets) – 3 Front Squats + 2 Split Jerks at 70% of 1RM

note: We will be taking these from the rack today, so no need to clean it each complex. We’re going to use the squats to begin fatiguing our quads and trying to force engagement of the hips and glutes on the jerks to compensate.

WOD:

For Time: (16 min cap)
100 DU/200 SU
20 Goblet Squats 53/35 | 35/26 | 26/18
40 Front Rack Single Arm KB Lunge (stationary) 53/35 | 35/26 | 26/18
60 Kettlebell Swings 53/35 | 35/26 | 26/18
40 Front Rack Single Arm KB Lunge
20 Goblet Squats
100 DU/200 SU

Note: DU number should scale down if we cannot complete in under 2.5 minutes. Goblet squats – the lower rep so lets focus on depth, full extension at the top, and staying balanced in our feet. Front Rack Lunges should be forward stepping and alternate arms as you wish (legs alternate every rep) so that I may perform 10 reps front rack right arm, then 10 reps front rack left arm, ect. KB Swings should be able to be completed in no more than 5 sets.