July 6, 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. 8 Rounds For Time of Clean and Jerks
8 Rounds for Time:

5 Clean and Jerks @ 135/95 lbs
Rest 30 seconds between each round 

Coach's Notes:
Strictly minimum 30 seconds of rest in between rounds. You can go late on those 30 seconds but never early. The 30 second rest between every 5 reps is mandatory.

rest 3-5 minutes before part C.

C. Boom Boom Pao
Minute 0:00-10:00

AMRAP 7
Run 1200 meters
Max Snatches @ 75/55

Minute 10:00-18:00

AMRAP 5
Run 800 meters
Max Cleans @ 95/65

Minute 18:00-21:00

AMRAP 3
Run 400 meters
Max Thrusters @ 115/75
​
Scoring: Reps (higher is better)