20170718

20170718:

Back Squat: 5x6x78

Then,

5:00 AMRAP:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
5:00 AMRAP:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
5:00 AMRAP:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Comp:
1. Run Conditioning
3 sets of: (3×1:30 on True Form, :15 rest)
rest 1 minute between sets

2. Gymnastics Conditioning
18 Strict HSPU
rest 1 min
15 Strict HSPU
rest :45
15 Strict HSPU
rest :30
12 Strict HSPU
rest :15
9 Strict HSPU
*doesn’t have to be unbroken

3. Barbell Conditioning
8:00 EMOM
Minutes 1-4: 4 Snatches (225/155)
Minutes 5-8: 6 Clean and Jerks (225/155)

4. Conditioning
5:00 AMRAP:
40/30 Calorie Assault Bike Buy-In
12 Deadlifts (225/155)
12 Bar Facing Burpees
Rest 5:00
5:00 AMRAP:
30/22 Calorie Assault Bike Buy-In
9 Deadlifts (275/185)
9 Bar Facing Burpees
Rest 5:00
5:00 AMRAP:
20/15 Calorie Assault Bike Buy-In
6 Deadlifts (315/205)
6 Bar Facing Burpees

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