7/17/20

Warm-up

  • 400m warm-up run (to Walnut St)
  • 12 med ball cleans
  • 10 box jumps
  • Burgener warm-up

Strength

  • 5 x 3 power clean

WOD

  • 5 min AMRAP x 3
    • Performance
      • 5 min AMRAP of:
        • 9 power cleans (135/95)
        • 9 box jump overs (24/20)
        • rest 5 min
      • 5 min AMRAP of:
        • 6 power cleans (185/125)
        • 6 box jump overs
        • rest 5 min
      • 5 min AMRAP of:
        • 3 power cleans (225/155)
        • 3 box jump overs
    • Fitness
      • 5 min AMRAP of:
        • 9 power cleans (95/65)
        • 9 box jumps (20/16)
        • rest 5 min
      • 5 min AMRAP of:
        • 6 power cleans (135/95)
        • 6 box jumps
        • rest 5 min
      • 5 min AMRAP of:
        • 3 power cleans (155/105)
        • 3 box jumps