160524 ~ 7 min Burner

How do we feel the day after Murph??  Not to worry...after a little bit of strength building, we will end the day with a little burner....it's only 7 min....turn up that dial on the intensity!

Strength:

Backsquat
EMOM x 3 min
3 @ 50%/60%/70%
Every 90s x 3 min
3 x 3 @ 75%

Then…
Pendlay Row
Every 90s x 6 min
5 @ 80%/85%
3 x 5 @ 90%
Of 5RM from Week 2

Conditioning:

AMRAP 7 minutes of:
30 Double-unders
9 Toes-to-bar
3 Hang Power Cleans 185/135

Cash Out:

Accumulate:
2 min Hollow Hold
1 min Superman Hold


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