Vigor CrossFit WOD 6.24.2016

Warmup:
1 lap jog

3 min AMRAP
5 Pullups
10 push-ups
15 squats
Then…

Burgenger warmup w/ empty bar and coach led…(4 minutes)

5 shoulder shrug
5 elbow high and outside
5 muscle snatch
5 OHS
5 full squat snatch

Strength:
**follow rep scheme and set timer for 15 minutes

Squat snatch
4 reps@50%
4 reps @60%
4 reps@ 70%
4 reps@75-80%

Then…

10 minute EMOM
4 Squat Snatch @55-60%

WOD:
21-15-9 Complex ***12 minute cap

135/95 115/75 95/65

8 deadlift
7 power clean
6 power snatch
8 HSPU
7 T2B
6 muscle up or 6 burpee Pullups

6 deadlift
5 power clean
4 power snatch
6 HSPU
5 T2B
4 muscle up or 4 burpee Pullups

4 deadlift
3 power clean
2 power snatch
4 HSPU
3 T2B
2 muscle up or 2 burpee Pullups

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