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Thursday 3.16.17 Workout of the Day

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Craig snatching 225# during 17.3


“Tune Up V2”

20 Min EMOM:

Min 1) 5 Power Cleans S(115/80) RX(155/105) RTG(185/125)

Min 2) 12 Burpees S(8 Burpees)

Min 3) 18 Walking Lunges S(12 Walking Lunges)

Min 4) 200 M Run

Min 5) 60 FT Sled Push S(90/45) RX(135/90) RTG(180/135)


WOD Tips:

-Today’s workout is similar to last week’s workout, which is a good variety of movements that will help you to flush the system and feel your best going into

tomorrow’s Open workout. The workout is a total of 4 rounds, and you should finish the workout with a nice sweat and feeling good. The first round or two should

be easier, and the 2 nd two rounds should get a little harder. The sled and power cleans stations will provide you with the most rest. If you are struggling to keep up

with the EMOM then drop the weight on these 2 stations first. The power cleans should either be done unbroken or in fast singles. The sled should take no more

than 15 seconds. If you need to scale back further, you can lower the reps on the burpees, lunges, or even do a 100 M run instead of a 200. You should always be

able to finish each station with a little time to spare, so scale accordingly.