3 September 2018
Warm-up: W. Alabama Run. 3 Rounds: 10x Jumping Back Squat (Empty barbell – please don’t drop empty bars!), 10x 2ct. Mt. Climbers, 5x Burpee.
Strength: Back Squat: Work to 3RM then, 2×17 AHAP. – No resting at top of reps . (18 Minutes-ish)
Stamina (don’t post on board): 4 rounds, not for time: 50m Overhead Walking lunge (45/35), 10x DB Push up – Thruster (40/30)(Perform a push up on dumbells, right into a thruster). 10x Tire Flip.
Work Capacity: 6 Sets: In 4:00 Complete:
- 500/400m Row
- 3x Deadlift (155/105)
- 3x Hang Power Clean (155/105)
- 3x Shoulder to Overhead (155/105)
*Rest 1:00 Between sets.
Cool Down: 5 Sets: 1:00 Max Effort Echo Bike / Row.