28 February 2019
Warm-up: 3 Sets: 300m Row, 10x KB Swing, 10x Front Squat, 20x Double Unders
Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets.
Stamina: 4 Rounds, not for time: 10x Snatch Grip Deadlift (AHAP – Unbroken), 20x Overhead Med ball Toss (Throwing behind you), 200m Farmer Carry.
WOD: 4 Sets: In 4:00 Complete:
- Run Block
- 8x Clean and Jerk (RX: 135/95) (ARX: 155/105)
- Max Slam Balls in remaining time. (30+/20+)
- Rest 2:00
Cool Down: 4x 20 Hollow Rocks, Rest between sets