June 11, 2018

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 8 ring rows
  • 6 bird dogs
  • 4 push ups

Finish with 7 way hips – 5 per movement

b) STRENGTH: 

EMOM for 7 sets:

  • 7 Sets: Clean Pull + Hang Squat Clean + Push Press + Squat Clean Thruster

Build to moderate load.

Then immediately into EMOM x 10 singles: Squat Clean Thruster:

  • 10 sets x 1 rep (Building in Weight)
c) WOD:

For Time:

  • 21 Lateral Barbell Burpees
  • 21 Power Cleans (135/95)
  • 15 Lateral Barbell Burpees
  • 15 Hang Squat Cleans (135/95)
  • 9 Lateral Barbell Burpees
  • 9 Thrusters (135/95)
Posted in WOD