5 November 2018
Warm-up: 3 Rounds, Block Run, 16x Jumping Lunge, 10x V-up, 12x Goblet Squats.
Strength: Front Squat: 5×4 5-10# Heavier than last week.
Stamina (don’t post on board): 4 Rounds, not for time: 10x Single leg box jump (Per side), 30x KB Snatch into lunge (15x Side). 25x GHD Sit up.
Work Capacity: 4 Sets: In 3:00 Complete:
- 500/400m Row – alternate with a Block Run
- Max rep Power Clean (155/105) – alternate sets with Cleans (yes, Squat!) – Score is TOTAL Cleans
Rest 2:00 Between sets.
at minute 18:00, rest 2:00, then perform 1:00 max Burpees over the Bar or Cleans (any way!)
Cool Down: 4 Sets:
-1:00 Leaning Rest right into :30 Max Mt. Climbers. Rest 1:00 between sets.