24 August 2020
Warm-up: 3 Sets: Block Run, 12x Jumping Goblet Squat, 12x Russian KB Swing.
Strength: Back Squat: Work to heavy set of 3, then 5×3 at 90% of heavy set. (17 Minutes)
Stamina: 4 Rounds, not for time: 20x Double arm KB front rack step up (alt. Legs – 20”/16”), 50m Banded buddy pull (sub :30 in place sprint with band attached to stationary object if you do not have a partner), 200m farmer carry (55/35).
WOD: 20:00 AMRAP: (Start Some Athletes on Power Cleans to Staggar Bikes!)
- 15/10 Calorie Bike
- 10x Power Clean (135/95)RX (185/135)ARX
- 10x Burpees over the Bar (Lateral)
- 15/10 Calorie Row
- 5x Squat Cleans
- 5x Burpees over the Bar
- Rest 1:00
Cool Down: EMOM 12:00 Bike: 0:20 Hard Pace; 0:40 Recovery