7.1.20 Workout of the Day

CrossFit
Conditioning
“Hook and Ladder” 
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 7:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 14:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 30 second hollow hold

ICT
Conditioning
“Hot Route” 
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50 foot Single Dumbbell Overhead Walking Lunge (Left)
50 foot Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)