6 September 2018
Warm-up: 2 Rounds: Block Run, 15x Burpee, 10x Thruster (empty barbell – please don’t drop empty bars), 10x Knees to elbow.
Strength: Work to heavy set of 2 Clean, then EMOM for 10:00 complete: 1x Full clean, 1x Power Clean, 1x Hang Squat Clean + 5x Box Jump (30”/24”).
Stamina (don’t post on board): 4 Rounds, not for time: 10x Snatch Grip Deadlift, 25x GHD Sit up, 100m Sled Push.
Work Capacity: 21-18-15-12-9-6:
- Wall Ball (20/14)
- Box Jump (24/20)
- GHD Sit-ups (Ab Mat Sit-ups with a Wall Ball is Scaling)
Cool Down: 5 Sets: :30 Hollow Rocks, Rest 0:30