Monday, July 9th, 2018

 

A) Warm Up

200m Run

15 Pass Throughs
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 Power Clean + 2 Front Squats @ 70%

C) WOD

5 Min Amrap:

200m Run
7 Power Cleans 95/65

Rest 5 Mins

5 Min Amrap:

200m Run
7 Power Cleans 115/75

Rest 5 Mins

5 Min Amrap:

200m Run
7 Power Cleans 135/85

*Score is total Rounds + Reps
*Pick up where you left off.