3 April 2020
Warm-up: Eastside Lap (0.89 miles to 1.10 miles), 10 Burpees, Bear Crawl 25m, 20 Jumping Air Squats
Strength: Barbell Complex: Squat Clean, Hang Squat Clean, Hang Power Clean, Shoulder to Overhead. 1-1-1-1-1-1-1-1 until failure.
Stamina: 4 Rounds, not for time: 20x Front rack KB step up (20/16” box), 10x Slamball – Max distance broad jump, 15x Double arm KB Turkish Sit up. (laying down, both arms extended with KB in each hand. Perform sit up keeping arms extended, ending in seated position with arms overhead).
- Front Squat (95/65)
- Hand Stand Push Ups (Substitute Push-ups or Elevated Push-ups)
- Run 800m after you complete Round 6
- Cash Out: 30 Burpees after Round 1
Durability: 4 Sets: 10x Reverse Burpees