The Workout of the Day for September 19, 2017

WARM-UP:

2 Rounds:

10 Ring Dips

20 KB Single Leg Deadlifts

ENDURANCE:

EMOM 5min:

200m Run

Rest 2 min

EMOM 5min:

200m Run

METCON:

AMRAP 4min:

3 rounds:

12 Deadlifts 95/65

9 Hang Power Cleans 95/65

6 Push Jerks 95/65

Max Burpees in Time Remaining

rest 4min

AMRAP 4min:

2 rounds:

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Push Jerks 135/95

Max Burpees in Time Remaining

rest 4min

AMRAP 4min:

1 round:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Max Burpees in Time Remaining

L3

75/55

95/65

135/95

L2

65/45

75/55

115/80

L1

55/35

65/45

95/65

Aaron Kennedy