Tuesday 072517


Published July 25, 2017


PreWod

Warmup (total time 15 min):
3 min Box Breathing (5 count),
shoulder & t-spine,
work up to working snatch weight

1. Barbell Conditioning (8 min)

EMOMx8

Minutes 1-4: 4 Snatches (185/135) or 75% 1RM of snatch

Minutes 5-8: 6 Clean and Jerks (185/135) (same weight as min 1-4)



2. Metcon (25 min)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees
***
Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees
***
Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

****score total reps of DL and Burpees ****



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