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1 August 2019

1
Aug

1 August 2019

1 August  2019

Warm-up:  3 Sets, 250m Row, 6x Burpee over the rower (or just simple burpees), 10x DB snatch (5/ side).  Run the Block

Strength: Bench Press 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up). 50-60% of 1RM.

Stamina: 1 Round, not for time: 400m Lunges to Branard and Back. 

WOD:

4 Minute AMRAP:
4 Hang Power Cleans 155/105#
4  Push Jerks
4 Burpees Over Bar

Rest 3 Minutes

4 Minute AMRAP:
6 Hang Power Cleans 115/85#
6 Push Jerks
6 Burpees Over Bar

Rest 3 Minutes

4 Minute AMRAP:
8 Hang Power Cleans 95/65#
8 Push Jerks
8 Burpees Over Bar

Cool Down: 4 Sets:  20 GHD Sit-ups

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