Friday, July 6th, 2018

 

A) Warm Up

500m Row

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

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
Pause @Abv Knee Pwr Clean + 2 Front Squats @65%

C) WOD

3 Min Amrap:

9 Power Cleans 115/75
9 Burpees

Rest 3 Mins

3 Min Amrap:

7 Hang Squat Cleans 115/75
7 Lateral Bar Over Burpees

Rest 3 Mins

3 Min Amrap:

5 Thrusters 115/75
5 Bar Facing Burpees

*Score each amrap separately