The Workout of the Day for July 11, 2017

WARM-UP:

2 Rounds:

30sec Handstand Hold

200m Run

10 Strict Pull-Ups

STRENGTH:

EMOM 8min:

1-4min 4 Power Snatches 155/105 (75%+ 1RM)

5-8min 6 Clean and Jerks 155/105 (same weight as power snatches)

METCON:

AMRAP 5min:

600m Run (Buy In)

12 Deadlifts 185/135

12 Over the Bar Burpees

Rest 5min

AMRAP 5min

400m Run (Buy In)

9 Deadlifts 225/155

9 Over the Bar Burpees

Rest 5min

AMRAP 5min

200m Run (Buy In)

6 Deadlifts 275/185

6 Over the Bar Burpees

L3

155/115

185/135

225/155

L2

135/95

155/115

185/135

L1

115/75

135/95

155/115

 

Aaron Kennedy