20 July 2020
Warm-up: 3 Sets: Block Run, 20m Walking lunge, 12x Goblet Squat.
Strength: Back Squat: Work to heavy set of 5, then 4×5 at 90% of heavy set. (about 22 Minutes Max)
Stamina: 4 Rounds, not for time: 20x Farmer carry lateral box step up and over (DB in each hand – challenging but unbroken weight), 10x Burpee – Max distance broad jump, 25x GHD sit up.
WOD: 6 Sets for time:
- 12x Power Cleans @95/65, 10x Power Cleans @115/75, 8x @125/85, 6x @135/95, 4x@155/105, 2x@185/135
- 10x Box Jump (24/20)
- 30 Double Unders (60 Singles)
- Parking Lot Sprint
Cool Down: 5 Sets: Wall Sits: 1:00 on/off