22 June 2017
Warm-up : 800m Run to West Alabama, 2 Rounds: 10x Barbell Thruster, 10x Barbell Overhead Squat, 10x Barbell Hang Snatch. (Estimated 10 Minutes)
Review and Warm-up to working weight for OHS (10 Minutes)
Strength: Overhead Squat: 10 rounds: EMOM: 1 reps AHAP.
Work Capacity: 10 rounds:
- 1:00 Max Sprint on Assault Bike or Rower (Score is cumulative calories)
- 1:00 Rest*
*During rest period perform descending ladder of Kettlebell Swings (First round complete 10x Kettlebell Swing during rest period, second round complete 9x Kettlebell Swing during rest period…. All the way down to 1 Swing on the 10th round).
Cool Down: 3 Rounds: 20 Mountain Climbers, 10 GHD Sit-ups