7.5.17

Warm up

200 m run 

20 pvc pass throughs

10 high and outsides with pvc (snatch grip)

10 OHS with PVC

30 unbroken russian kettlebell swings

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Strength: 6 min EMOM

min: 1-3: 3 Snatches 165/115

min 4-6:5 Clean and Jerks 165/115

(scale accordingly.. should be a challenging weight)

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WOD: 

35/25 cal row (AB for RX PLUS)

800 m run 

30 KBS 70/53

20 burpees to target

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Cool down: 200 m walk

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Extra Credit: 100 AMSU