072715

dynamic warmup

hollow body torso twist x12 ea.

Kneeling Overhead Press 3x8

10 min EMOM:

0-2 min of 3 High hang clean + 1 Push Press @ 60% PC

2-4 min of 2 high hang squat clean + 1 push jerk @ 65% PC

4-6 min of 2 hang squat clean + 1 Split jerk @ 70% PC

6-10 min of 1 squat clean + 1 Split Jerk @ 80% PC

Metcon:

60 sec:60sec AMRAP:REST

Thruster (115/85) +(155/105)

Front Squat (115/85) +(155/105)

Deadlift (155/105) +(245/175)

45:45 (sec)

Thruster (95/65) +(135/95)

Front Squat (95/65) +(135/95)

Deadlift (135/85) +(225/155)

30:30 (sec)

Thruster (65/45) +(95/65)

Front Squat (65/45) +(95/65)

Deadlift (95/65) +(155/105)