24 October 2019
Warm-up: 500m Row, 3 Sets: 20x Mountain Climbers, 10x Burpee, 10x Alternating DB Snatch
Strength: Bench Press 6×4, increase weight slightly from last week (about 2.5-5%).
Stamina: 5 Rounds, not for time: 20x alt. arm deficit push up, 15x supine barbell row, 15x KB clean and press (55/35)
- 2x Double Under (42-36-30-24) or Singles 3x (63-54-45-36)
- Front Squats (95/65)
- Alternating DB Snatch (40/25)
- Run the Block
Cool Down: 3 Sets: 20 GHD Sit-ups, 10 Hollow Rocks, Rest Between Sets.