25 August 2020
Warm-up: 3 Sets: 400m Run to JITB, 10x Push up with rotation, 10x Double arm DB Snatch (light), 10x Supine ring row.
Strength: Strict Press: Work to heavy set of 5 then 4×5 at 90% of heavy set.
Stamina: 5 Rounds, not for time: 10x Renegade row (45/30), 10x Strict Pull up with 4 second negative, 16x alt. Single arm DB Power Clean and Press (Heavy – Pick up from ground each rep).
- Power snatch (95/65)
- Toes to bar
- 3x Double under (30/27/24/21/18/15/12/9/6/3)
(6X Singles: 60/54/48/42/36/30/24/18/12/6)
Cool Down: 4 Sets:
- 20x KB Russian Twist with legs off ground
- 10x V-ups
- 1:00 Front Planks
*Rest as needed between sets.