6-29-2016

LIFT

EMOM10
1 Power Clean + 1 HH Squat Clean
Starting @ 70% of 1RM Power Clean adding 5% every 2mins

Front Squat
5x5 @ 70%

SKILL

"Get up" Sprints

EMOM 12
1. Get up sprint 90ft
2. 6 Seated Box Jumps 42/36"

Notes:
Get up sprints variations:
Min1 - starting laying on stomach
Min3 - staring laying on back
Min6 - staring with burpee
Min9 - start with 5 Double high knee hops
Min11 - starting sitting in Indian position

WOD

AMRAP 17

10 Cal Row
10 OH Walking Lunges 95/65#
10 WB 20/14#
10 OH Walking Lunges

Goal 7 rounds