Monday, June 13, 2016

Warm Up

400m Run

Then 2 Rounds of:

10 Pass Throughs
10 Kb Swings
10 Abmat Situps
10 Iron Cross

 

A) Strength/Skill

Back Squat
Every 2 Min for 10 Min Work Up to a 3 RM

Push Press
5 Min EMOM 3 Reps @ AHAP

B) Wod

For Time:

20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Each athlete must do four burpees at the beginning of every minute (workout starts with 4 burpees). The athlete is allowed to move to the next
barbell skill once he/she has completed all 20 reps, but at each minute you must stop and do 4 burpees then continue. There is a 20 min cap.