General Fitness Tuesday 10-20-15

Prep Work
3 min row
3 min AMRAP
50′ Bear crawl
50′ Burpee broad jump
50′ Crap walk

2X6 Drinking birds
2X6 Leg pumps

WOD
1.5 hr row
For this pic a pace that you can maintain for the entire set. Joking…That would be torture.

A.
10 min emom
Even min 5 Dead Lifts 275/185
Odd min 10 Burpees over the bar
****Deadlift weight should be easily unbroken. The burpees should be a sprint- If you are unable to get the burpees done with at least 15 seconds left adjust reps appropriately.

B.
8 min emom
Even min 3 power cleans 225/135
Odd min  3 dumbbell complex (Push up+Row right+row left+Stand)
****Power clean should be heavy, quick singles. Take your time on the DB complex, body positioning should be controlled and neutral the whole time.

C.
6 min emom
Even min 5 Power Snatch 135/95
Odd min Max air squats
****Its the end of this workout as we know it….Snatches should be quick but the air squats should be quicker.

The transition time in between workouts will be a mandatory 2 min

Cool Down
Mobility
Post results

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