WOD WOD, July 4, 2018

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04/07/2018

Metcon (AMRAP – Rounds and Reps)
Main conditioning

A. 2 sets of 3 intervals of 3-minutes Work : 3-minutes Recovery, Rest 5-minutes between sets

A1. 3-minute AMRAP
40/30 cal Row

30 Wall ball @ (20/14lbs)

Recover for 3-minutes before A2

A2. 3-minute EMOM, each minute for reps

(1) – Front squat @ 35/25kg

(2) – Bar facing burpees

(3) – Hang power clean + jerk @ 35/25kg Recover for 3-minutes before A3
A3. 3-minute AMRAP

8 Power snatch @ 35/25kg (75/55lbs)

8 Toes to bar

8 Ring dips

Rest 5 minutes before your 2nd set

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July 3, 2018

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