29 August 2018
Warm-up: 3 sets: 200m Row, 6x Bent over row, 6x Hang Clean, 6x Thruster. Please don’t drop empty bars!
Strength: Work to heavy set of 4 Cleans (doesn’t have to be touch and go),
then EMOM for 8:00: 3 Clean at 80% of heavy 3 + 7x Goblet Squat (53/35)
Stamina (don’t post on board): 4 Rounds, not for time: 20x KB Front Squat, 200m Sandbag Run, 100m Farmer Carry
WOD: 4 Rounds for time:
- 500/400m Row
- 10x Box Jump (24/20)
- 7x Power Snatch (115/85)
Cool Down: 3 Sets: :30 Leaning Rest, :30 Right elbow plank, :30 Left elbow plank, :30 Reverse plank.