Wednesday, July 8

Warm-up

 

Row 400 meters
10 walking lunges
10 PVC pipe good mornings
Burgener Warm-up with Clean grip

Lift

Snatch grip Deadlift- 3×70%, 3×80%, 3×90% + reps

 

WOD

For time:

800 meter row

8 Power Cleans

8 Front Rack Lunges

600 meter row

6 Power Cleans

6 Front Rack Lunges

400 meter row

4 Power Cleans

4 Front Rack Lunges

200 meter row

2 Power Cleans

2 Front Rack Lunges

 

L1- choose weight

L2- 135/95

L3 – 155/115

 

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