170621 – “Behind Bars”

Warm up:

Latteral Drills

Skill/Strength:

EMOMx10 3 Deadlifts

@70%

WOD:

3X 4:00Min AMRAPs with 4 min Rest Between

4min AMRAP #1:

400M

15 Burpee Over Bar

Max Power Cleans (135/95)

*Rest 4 Min

4min AMRAP #2:

400M

10 Burpee Over Bar

Max Power Cleans (155/105)

*Rest 4 Min

4min AMRAP #3:

400M

5 Burpee Over Bar

Max Power Cleans (185/135)

Scaled: KB Swings

Mobility:

Trap LAX

Calf Pole