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31 July 2019

31
Jul

31 July 2019

31 July  2019

Warm-up:  500m Row, then 4 Sets, Barbell complex with 6x burpee chaser  – start with empty barbell, increase weight each set. Barbell complex:  Power Clean, 2 Hang Squat Clean, 3 Front Squat, Shoulder to Overhead

Strength: Power Clean: Work to heavy single, then 5 sets of 1 Power Clean + 2 Hang Squat Clean (AHAP – Unbroken for all sets.)

Stamina: 1 Round, not for time: 400m Sled push, 100x Slam Ball, 50x Alt. Leg farmer carry step up (35/20 per hand, 20/14” box). 

WOD: 6 Rounds for time: 

  • 18x single arm DB Snatch (50/35- 9 per arm)
  • 36x Double under (68 Singles)
  • 12x Slam Balls (30/20)

Cool Down: 4 Sets:  20 Hollow Rocks, Rest Between Sets

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