7-on-7

First day of 7-on-7 coming for the LHS FB crew... VB did well on Monday, BB performed nicely on Tue...Now it is FB turn...

Warm Up
Roll/Mobilize

15 Cal Bike / 500m Easy Row
3 Rnds:
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats

BB Warm Up

HANG Power Cleans
OTM x 10:
1 = 5 @ 60%
2 = 4 @ 65%
3 = 3 @ 70%
4 = 2 @75%
5 = 1 @ 80%
6-10 = Climb to heavy 1-Rep

BEHIND BARS
Part #1
AMRAP in 4 min:
400m Run + 15 Bar-Facing Burpees + Max Reps Power Clean (135#/95#)
4 MIN REST
Part #2
AMRAP in 4 min:
400m Run + 10 Bar-Facing Burpees + Max Reps Power Clean (155#/105#)
4 MIN REST
Part #3
AMRAP in 4 min:
400m Run + 5 Bar-Facing Burpees + Max Reps Power Clean (185#/125#)

Oz ~ 185# / 20 - 14 - 15 (115-135-155)
Casey ~ 175# / 12 - 15 - 10 (115-135-155)
tb ~ 240# / 17(5-5-5-21:53-400m) - 18(3-3-3-3-3-3/1:53) - 13 (all singles-2:03)