6.19.2017

SWOD
8 EMOM @ 70% of Clean and Jerk Max
3 Squat Cleans (Drop Bar after each clean)
1 Split Jerk

WOD
5 Rounds
15 Thrusters 75/55
10 Dumbbell Box Step-ups 50/35
5 Strict Press 75/55

METCON
30 sec on, 15 sec off for 8 rounds
1. Battle ropes
2. 4 Plank shoulder taps/ 4 Walking plank
3. Box over burpees
4. 4 KB swings/ 4 KB halos (Kb circles head in one direction and then switches to another direction)
Tabata Core Cash-out if time (20 sec on, 10 sec off 4 times through):
Knees to 90 hanging
Sit-ups
Russian Twists

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