[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: row, skip, run or airdyne, then 2-3 sets of: 15 no money drill 10 FFESS/side hamstring/groin mobility flow - see below. [/tab]

[tab title="Group Metcons"] Monday 4 sets: 60sec of 6 ball slams + 3 burpees, rest 60sec, 60sec of row or airdyne, rest 60sec

Tuesday 12min amrap: 8 tough thrusters + max tempo pull-ups + 40 double unders.

Wednesday For time: 20-15-10: wall ball, burpees, box jumps (step down).

Thursday 7 sets of 20m prowler sprints. rest 2mins

Friday FRIDAY NIGHT LIGHTS #2 Workouts TBD

Saturday 5 sets for time: 20 KB swings + 200m run [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x3, then 1x8-10@ 75% of your top weight of the day. Rest 90sec A2. Chin-up negatives 4x2-3, rest 90-120sec. B. Group Metcon

Workout 2 A. Bench Press 3x5. rest 2mins between sets. B. Front Step-up 3x12/side. rest 30s between sides. C. Group Metcon

Workout 3 A1. Good morning 3x10, rest 60s A2. Bulgarian split squat 3x6-8/side, rest 60s A3. Tempo Push-ups 3xmax reps, rest 90sec B. 3mins double under practice C. Group Metcon

Workout 4 A. 3 sets, rest as needed: Handstand hold against wall 30-45sec, + GHD Hip Extension 6reps with 8sec pause at top, + 3-5reps skin the cat OR substitute 10 knee to elbow with controlled tempo. B. Scapular wide grip pull-ups with 3sec pause at top. 6-8reps. rest 90sec C. Group Metcon

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[tab title="Training - General"] Workout 1 A. Front Squat 3x5, ramping sets, rest 2-3mins B. 5min amrap, max strict pull-ups. Try to beat # of reps from last week. C. Group Metcon

Workout 2 A. 2mins/side pec self massage + 2min/side scap mob - see below. B. Push Press 5x3, rest 2mins C. Group Metcon

Workout 3 A. Back Squat 3x1-2@90%, then 1x8-12@70% B. 4 sets of: amrap handstand push-ups or 40sec handstand hold + 60sec AMRAP pull-over (or 15 knee to elbow) + 8-10 GH Raise + 60sec max double unders. Rest as needed between exercises.

Workout 4 A. Deadlift 8@65%, 6@70%, 4@75%, rest 2mins B. TGU 3x5/side. Rest as needed C. Group Metcon

Workout 5 A1. Bench Press 4x2-4, rest 90sec A2. Chin-up 4x2-4, rest 90sec B. Group Metcon

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[tab title="Training - Olympic Lifting"] Workout 1 A.Snatch 4x1@90% B. Group Metcon

Workout 2 A. Clean from blocks 4x2 B. Back Squat 5x1-2@90% C. Snatch Pull 4x2@105%

Workout 3 A. Drop Snatch + 1 OH Squat, 5 sets. Try to beat what you did in week of june 24 B. Jerk from rack. 4x1@85-90% C. Group Metcon

Workout 4 A. Snatch from blocks. Build to a max. B. Push Press 3x5 C. Back Squat3x6-8

Workout 5 A. 4 sets of: amrap handstand push-ups OR 40sec handstand hold + 60sec AMRAP pull-over (or 15 knee to elbow) + 60sec max double unders + 8 GH Raise. Rest as needed between exercises. B. Group Metcon [/tab]

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Hamstring work in the warmup Note: Awesome accent.

Super Scap - start 1 minute in.