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Wednesday 14.6.17

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Joey H.
Joey H.

Warm-up:
Barbell Warm-up
Then…Every 2 minutes complete
100m Run
5 Burpees over the bar
4 Power cleans
Perform this warm-up for 4 rounds

WOD:

OPEN

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

PERFORMANCE

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)

FITNESS

“Behind Bars”
Power Clean: 10 min to work to heavy single

Rest 4 minutes

AMRAP 4:00:

400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00

AMRAP 4:00:

400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)

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