200723 - “Build up, Buttercup”


(Compare to 190726)
 

Warm up:
Cardio
Barbell Warm up
Hang Squat Clean Breakdown
 

WOD: 3x4min AMRAPs with 4 min rest
Rx:
AMRAP #1
600M Run/700M Row  Buy-in
9 Hang Squat Cleans (135/95)
9 Burpees Over Bar
AMRAP #2
400 Run/500M Row Buy-in
6 Hang Squat Cleans (165/115)
6 Burpees Over Bar
AMRAP #3
200 Run/300M Row Buy-in
3 Hang Squat Cleans (185/130)
3 Burpees Over Bar
Scaled:
Dumbbell Front Squats
Sport:
#1 - (155/105)
#2 - (185/130)
#3 - (205/145)
 

Mobility:
Circle-up

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