25 June 2018
Warm-up: Run to Sul Ross, 3 Rounds: 10x empty bar hang cleans, 10x Front Squat, 10x RDL, (also review the Power Snatch while they have bars out)
Strength: Deadlift: 3X5 – Same Heavy Weight, More than last week!
Stamina (don’t post on board): 4 Rounds, not for time: 100m Single arm Farmer carry (70/55-50m per side), 50x Alternating leg reverse lunge, 20x Burpee Pull up.
Work Capacity: 20:00 AMRAP:
- 10x Hang Power Snatch (115/85)
- 15x Air Squat
- 8x Burpees over the bar (not bar facing)
- Run to the End of the Parking Lot and Back
- Rest 1:00
Cool Down: 5 Sets: Planks 1:00 on/off, 10 GHD Sit-ups X2