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