The Workout of the Day for July 13, 2018

WARM-UP:

Roxanne Burpees

STRENGTH:

EMOM 12min (3 Rounds):

Squat Clean

Min 1: 3 Reps @ 70%

Min 2: 2 Reps @ 75%

Min 3: 1 Rep @ 80-86%

Min 4: Rest

METCON:

AMRAP 4min:

200m Shuttle Sprint (4x25m)

21 Power Cleans 135/95

15 Burpee Box Jump Overs 24/20

Rest 4min:

AMRAP 4min:

200m Shuttle Sprint (4x25m)

21 Power Cleans 115/80

15 Burpee Box Jump Overs 24/20

Rest 4min:

AMRAP 4min:

200m Shuttle Sprint (4x25m)

21 Power Cleans 95/65

15 Burpee Box Jump Overs 24/20

L3
115/80
95/65
75/55

L2
95/65
75/55
65/45

L1
75/55
65/45
55/35

Aaron Kennedy