Friday 071417


Published July 14, 2017


PreWod

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

Strength/Barbell Skill (25 min)
1. Snatch

60% x 3

65% x 3

70% x 3

75% x 3

2. Clean & Jerk

60% x 2+1

70% x 2+1

75% x 2+1

3. Back Squat  

77% x 5

82% x 1

77% x 5

85% x 1

77% x 5

87% x 1

Metcon: (15 min time cap)

3 RFT:

75 DU (225 singles)

50 Air Squats

400 m run
****score time or reps****
1 RD= 126 reps



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