Thursday, June 23, 2016

Cleans, Burpees, Pull-ups

WOD

Barwork & Accessory 
A) Deadlifts - 4 warm up sets then 1x5 @ 80% of 1 RM
B) Handstand Hold, 5x10 seconds
C) Mobility, 5x2mins
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Foundations 
For time ( 20 cap)
5 RFT
20 OH Lunges, 45/25 | 35/15
10 Burpees to plate
5 Atomic Sit ups

Conditioning 
Partner WOD / AMRAP 20
7 Hang Squat Cleans 135/95 | 115/80
7 Lateral Burpees over Bar
7 Pull-ups
*Switch after every round

Competition 
For time (20 cap)
30 Snatches
30 Clean & Jerks
30 Thrusters
135/95 | 95/65

*Cool Down 
For time:  30 Burpees

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