11 September 2018
Warm-up: 3 Rounds: 200m Run to Audley, 6x Hang Squat Clean, 6x Thrusters, 6x Hang Power Snatch (empty barbell – please don’t drop empty bars!).
Strength: Work to heavy set of 1x Squat Clean + 2x Hang Squat Clean.
Then: EMOM for 10:00: 2x Hang Squat Clean + 2 Front Squat (manageable weight for all sets) + 4x Box Jump (high).
Stamina(don’t post online): 1 Round, not for time: 1,000m Farmer Carry, 800m buddy carry, 30x Sandbag Get up. (15/side).
WOD: 3 Sets: In 4:00 complete:
- 16x DB Thruster (45/25)
- 12x Toes to bar or 12x GHD Sit-ups
- Max Shuttle sprint inside point to point is one shuttle sprint, back is two shuttle sprints, etc. – record total shuttle sprints
*2:00 Rest between sets.
Cool Down: 2:00 Wall sit, 2:00 Plank times 3, Rest as necessary in between