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26 July 2019

26
Jul

26 July 2019

26 July  2019

Warm-up:  Eastside Lap, 3 Sets: 20x Mountain Climbers, 10x Hand release push up.

Strength: EMOM 10:00: Barbell Complex around 60-70% Shoulder to Overhead Limit:  Squat Clean, Thruster, Back Squat, Rack Jerk

Stamina: 3 Rounds, not for time: 10x DB Burpee, 20x alt. Arm deficit push up (one hand on weight plate other on ground, switch hands each rep), 20x GHD Sit up.

Work Capacity: 6 Rounds for time: 

  • 9x Deadlift  (155/105)
  • 6x Hang Power Clean (155/105)
  • 3x Shoulder to overhead (155/105)
  • 6x Burpee over the bar 

Cool  Down: 5 Sets:  15 GHD Sit-ups; Rest Between Sets

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