Motivation Monday: What's your goal this week?

Running into the week like…

MONDAY 7/20

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of:

1 PC with pause @ knee

1 Squat Clean

1 Front Squat

PART B | “ELIZABETH” | 12 MIN CAP

21 - 15 - 9

Squat Cleans 135/95

Ring Dips

Sub tempo dips @ 3111 for non-ring athletes

TUESDAY 7/21

PART A | ALT EMOM | 20 MIN

Min 1: Single arm bar dead hang

Min 2: Hollow hold on floor

Min 3: Tall box single leg step ups

Min 4: 3 Broad Jumps

Min 5: REST

PART B | REPEAT | 18 MIN

8:00 CAP

500m Row

30 Box jumps

20 C2B pull ups

2:00 REST

REPEAT w/ same cap

WEDNESDAY 7/22

PART A | DEADLIFT | 20 MIN CAP

5 sets of 5

Sub kickstand deadlift for limited weight athletes @ 5 x 10 per leg

PART B | AMRAP | 12 MIN

400m run / 500m row

20 Abmat situps

10 Deadlifts 225/155