Thursday July 6, 2017

(Practice / Glycolytic, 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 5 BB front squats, 5 BB back squats, 10 handing reverse shrugs, 10 tubing back flies,

SOD

3 Sets: (16 min)

3 Front Squats (75%) immediately into 5 Pausing Back Squats (same weight as FS)
Rest 20 seconds
Max reps of Strict Pull-Ups (Terminate the set once you have more than a 2 second pause between reps) (Mod w/ Max Chin over bar static hold)
Rest 2-3 minutes

WOD 1

AMRAP 4: (18 min total)
10 Power Cleans (95/65)
10 Bar Facing Burpees

Rest 3 min

WOD 2

AMRAP 4:
8 Power Cleans (135/85)
8 Bar Facing Burpees

Rest 3 min

WOD 3

AMRAP 4:
6 Power Cleans (155/95)
6 Bar Facing Burpees