Thursday 071317


Published July 13, 2017


PreWod

Warmup (total 12 min):
3 min Box Breathing (5 count)
hips, shoulder, wrist mobility
work up to PC working weight

Strength/Barbell Skill (25 min)

1. Power Clean + Front Squat

60% x 2 PC +2 FS

65% x 2+2

70% x 2+2
3sets

2. Halting Clean Deadlift

75% x 5 5 sets

***To Power Position with 3 sec pause 

3. Front Squat

75% x 3

80% x 1

75% x 3

83% x 1

75% x 3

85% x 1

Metcon:

EMOMx10
Odd: 5 Thrusters (Climbing) 

Even: 200m Run
***score total weight ***
(i.e. (95x5)+(115x5)+(135x5)+(145x5)+165x5) = 3275



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