13 February 2019
Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form, increasing in weight each set. Rest as needed between sets.
Stamina: 3 Rounds, not for time: 800m run with sandbag, 20x Burpee – Pull up, 30x GHD Sit up
WOD: 4 Sets:
In 4:00 Complete:
- Block Run
- 5x Cleans (yes, squat) – increase weight each round
- 10x Kettle Bell Swings (55/35)
*2:00 Rest between sets.
Cool Down: 4x 20 GHD Sit-ups