WOD-6/17/19

June 17, 2019

Warm-up
• 400 m Run

2 rounds:


• 10 Lunges
• 10 Dumbbell Thrusters
2 rounds:
• 30 sec Samson Stretch
• 30 sec Side Lunge

Strength
Clean
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Conditioning
7 rounds for time:
• 7 Squat Cleans 115/75
• 7 Chest-to-bar Pull-ups
• 7 Hollow Rocks

Burn out.
Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Seated Good Mornings 95/65 

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