Wednesday, July 18th

A. CONDITIONING
8x 800m run (+2-4 sec. of mile PR)
-Rest 2 Minutes-

Goals:
-Keep head over foot when making ground contact
-Stay relaxed the last 150-100m

B. NC60
Workout should be completed at 80%. Work on making the MU smooth and the BJO feel easy!

C. BIAS WORK:
STRENGTH
EMOM x 10 Minutes
1 Hang Squat Clean every :30 (Singles) (start 50% and build to 77.5%)
*use EMOM to warm-up for man set

6x3 (77.5%)
Squat Clean

Goals:
-Good pull-under (not letting the bar crash on you)

GYMNASTICS
4 Sets MAX C2B
4 Sets MAX MU

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. The rest will be 1-2 minutes between sets.

CONDITIONING
EMOM x 14 Minutes (80%)
12 Thrusters (95/65)

Goals:
-Smooth on/consistent reps
-Focus on staying as relaxed as possible

NCFIT