WOD

7.12.17

WARM UP

General & Specific

BARBELL CYCLING

Power Clean – EMOM 8-105-7 reps @40-50%1RM

WOD

AMRAP 12’ of:

3 Ring Muscle Ups or 6 Chest to Bar Pull Ups

6 DB Burpees @45/25lbs

9 DB Power Clean @45/25lbs

WARM UP

General & Specific

BARBELL CYCLING

Power Clean – EMOM 8-10’ 5-7 reps @40-50%1RM

WOD

AMRAP 12’ of:

4 Chest to Bar Pull Up or 6 Pull Ups

6 DB Burpees @30/20lbs

9 DB Power Clean @30/20lbs

WARM UP

General & Specific

WL

Hang Power Clean – review and practice for 10′ with sets of 5’s

WOD

AMRAP 10’ of:

10 Jumping Pull Ups

10 Burpees

10 DB Power Clean

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