5.17.19

WARMUP:
Coaches Choice

STRENGTH/SKILL:
Week 6/8 Linear Progression
Heavy 5 Deadlift (Add 10 lbs to last week)

*If you failed last week, then try the same weight.  If you failed two weeks in a row, then drop 30 lbs and let’s build back up.

*For newer folks, practice the barbell movements in the workout between sets. Use an unweighted bar.

WOD:
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (P = 95/65, F = 75/55)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (P = 95/65, F = 75/55)

12 – 9 – 6
Lateral Barbell Burpees
Thrusters (P = 95/65, F = 75/55)

*Newer folks – do a high hang power clean and then a front squat during the hang squat cleans.

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