August 9, 2016 get lifted

Aug 9th, 2016

Warmup

Warmup
400 m run
3 min of every 30 sec
10 air squats
Then 1 min plank hold
Empty bar
5 hang cleans
10 deadlifts

At 135-165/55-115
*choose weight as close to highest weight where you can go unbroken without sacrificing form too much

Metcon

Unbroken + burpee penalty

15 cleans
21 wall ball shots
12 cleans
21 wall ball shots
9 cleans
21 wall ball shots
6 cleans
21 wall ball shots

cooldown

3x
25 cal row
50ft lunge with lizard
25 hollow rocs