07282017

CROSSFIT 

A. Three position top to bottom squat snatch up to 75% 1RMx4 complexes; rest 2 min

B. Snatch Dead lift, 3x3; rest 2 min

+

8 Min AMRAP:

10 Deadlift 225#/155#

14 Box jumps 30/24"

10 Lateral ball throws each side

10 Lateral Banded walksx3; rest 1 min  

10 Lateral step upsx3; rest 1 min

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ENDURANCE 

OFF

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SPORT

A. Power Clean and Jerk - 10 Reps for Time @225/155 - rest 3:00 x2

-scale as needed to be clean and crisp

+

14 Min AMRAP

15 DL @185/115

15 Bar Facing Burpees

5 Bar MU

+

For Time

400m Dball Carry (bear hug on chest)

+

20 min low back mobility