July 31, 2017

July 31, 2017

dynamic :

4 rounds, every 1:30 perform :

6-8 Box jumps 24/20"

5 burpees

3 strict pull ups/ring rows


mobility:

- lat band stretch


Clean - 5 min wu + 15 minute emom x 1.

notes :
- build to heavy single
- can be squat or power.
- this will be retested at end of olympic cycle.


for time:
9-7-5
power clean (155/105)
burpee over bar
wall ball (20/14)

notes :
- rx+ = 185/135 + 12 foot wall ball shot.
- designed as sprint. move fast.
- scale weight if needed. 


accessory work :
accumulate 2:30 plank

notes :
- can be unbroken or in multiple sets until achieved. 

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