TUE15AUG2017

WOD

Strength
Deadlift: Find 1RM
**be very smart, this should be relatively smooth… do NOT compromise back and not be able to train for the rest of the week

Conditioning
1min on / 1 min off for AMRAP in 18 min:
2 Rope Climbs
20 Kettlebell Swings (55/35)
10 Burpees
*pick-up where you left off each time.

Extra

Before
Spend 4 min. in bottom of goblet squat with vertical back and knees over toes

Clean Blocks 2″ off floor (Clean pull to explode + Clean =1): Clean: 50/2, 60/2, 70/2, 75/2, 80/1, 82/1, 85/1, 88/1*2 sets

3 sets – 6 Power/clapping kips
*focus on good shapes through powerful kips

20 Burpee Bar MU for time (5 min cap)
*focus on setting tight arch on each rep

After
4 sets – 60 sec. weighted plank

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