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28 February 2019

28
Feb

28 February 2019

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

 

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