16 May 2018
Warm-up: 3 Rounds: 250m Row, 8x Deadlift, 8x Hang Squat Clean, 8x Front Squat. *start light, increase weight slightly each set.
Strength: Work to heavy 1 rep clean then, 4 Sets: 1x Clean + 2 Hang Clean (AHAP). Then, 3×1 Clean @90% (Yes, ALL SQUAT)
Stamina (don’t post on board): 4 Rounds, not for time: 8x Snatch Grip Deadlift, 200m Farmer Carry (55/35), 16x Sandbag Get up (8/side).
WOD: For TOTAL Time (including the 2:00 mandatory rest)
- Wall Ball (20/14)
- Cal Row
Rest (mandatory) 2:00, then 30 Burpees
Cool Down: 4 Sets: 1:00 Handstand Holds (Practice getting upside down)