13 November 2018
Warm-up: 100 Double Unders (go for UNBROKEN!), 15 Burpees, 3 Rounds: 10x Hang DB Snatch (5/side), 10x Push up, 10x Banded Pull aparts.
Strength: EMOM 10:00 5x Strict Press + 5 Burpee
Stamina (don’t post on board): 4 Sets not for time: 8x DB Burpee, 20x alternating foot Toe to bar, 50m Bottoms up KB carry.
WOD: 20:00 AMRAP:
- 10x Power Snatch (95/65) / alternate with 5x Squat Snatch (95/65)
- 5x Handstand Push up / alternate with 10x HSPU
- Block Run
So, round one is 10 PS, 5HSPU, Run, then 5 SS, 10 HPSU, Run, etc.
Each round is worth 16 reps so if you make it 4 rounds plus 2 HSPU, score is 4 +12
Cool Down: 4 Sets: :30 Right forearm plank, :30 Leaning Rest, :30 Left forearm plank :30 Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.