Tuesday 071117


Published July 11, 2017


PreWod

Warmup :
3 min Box Breathing (5 count)
shoulder, t-spine, hip mobility
warm up to working snatch weight

Barbell Conditioning:

EMOM x 6:

Minutes 1-3: 4 Snatches (185/135)

Minutes 4-6: 6 Clean & Jerks (185/135)

Metcon:

AMRAP 4 min:

27 Calorie Row or bike

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

***1 Rd = 63 reps***
AMRAP 4 min
:
27 Calorie Row or bike

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

***1 RD = 63 reps***
AMRAP 4 min:

27 Calorie Row or bike

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
1RD = 63 reps
******score total reps*****



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