14 November 2018
Warm-up: 3 Sets: Run to JITB, 1 Set of Barbell complex (6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Shoulder to Overhead). Don’t drop empty bars please
Strength: 10-8-6-4-2: Squat Clean, Each set AHAP Unbroken. Rest as needed between sets.
Stamina (don’t post on board): 3 Sets, not for time: 25m Walking single leg DB RDL (with DB in each hand, take a step forward and perform single leg RDL on front leg, then step forward with other foot and perform RDL on that leg). 20x KB Front rack lateral box step over. 200m Sandbag run.
WOD: 4 Rounds for time:
- 20 /15 Calorie Row
- 15x Hang Squat Clean (135/95) / alternate with 15x Hang Power Clean (135/95) on even rounds
- 10x Shoulder to Overhead (135/95)
Cool Down: 4 Sets: 15 GHD Sit-ups, Rest as necessary between sets