11 January 2019
Warm-up: Sul Ross Run,
Strength: Hang Clean (yes, Squat) 7-5-5-5-3: Increase load each set. Does not have to be touch and go!
Stamina: 5 Rounds, not for time: 20x Knee to elbow push up, 14x alternating arm Single arm DB Clean and Press (HEAVY), 50m Gun Walk.
Work Capacity: 22-18-14-10:
- Wall Ball (20/14)
- Alternating DB Snatch (50/35)
- 40x Double Under between sets (80 Singles)
Cool Down: 4 Sets: 10 V-ups, 20 Ab Mat Sit-ups