July 13, 2017

A. Warm-up
800 Meter Run

followed by, 3 rounds of:
10 Spiderman and reach
8 push ups
6 snap ups
4 tuck jumps
2 roll outs

followed by:

Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Front Squats
5 Stiff-Legged Deadlifts

Scoring: Not Scored

B. 14 minute EMOM of Power Snatches and Double-Unders
Every 1 minute for 14 minutes (7 rounds):
Minute 1

1. 5 Power Snatches @ 95/65 lbs

Minute 2

1. 40 Double-Unders

rest 5 minutes then prepare for Part C.

C. For Time: Clean and Jerks
​Grace
For Time:

1. 30 Clean and Jerks @ 135/95 lbs