Monday, June 11th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Slow Air Squats

Active Samson
Air Squats

Push-up to Down Dog
Banded Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Clean + 3 Front Squats @60%

Then

5 x 5
BHN Strict Press @ 50%

C) WOD

7 Min Amrap:

3 Kettlebell Swings 45/35
3 Goblet Squats 45/35
3 Burpees
6 Kettlebell Swings 45/35
6 Goblet Squats 45/35
6 Burpees
9 Kettlebell Swings 45/35
9 Goblet Squats 45/35
9 Burpees
12 Kettlebell Swings 45/35
12 Goblet Squats 45/35
12 Burpees

*Continue to go up by 3 reps until the end of the 7 mins.