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27 June 2019

27
Jun

27 June 2019

27 June 2019

Warm-up:  400m Run, 3 Sets: 10x Single arm KB Snatch, (5/side), 10x Knee to elbows, 25m bear crawl.

Strength: Bench Press 9-7-5-3 Increase weight with sets.

Stamina: 5 Rounds, not for time: 10x Single arm DB Row (per side), 12x Sandbag Burpee to clean and jerk*, 50m Bottoms up KB carry.

*Perform a push up on the sandbag right into a clean jerk with the sandbag.

WOD: For time:

10-1:

  • Hang Squat Clean to a Thruster (45/30)

1-10:

  • Toes to Bar

 Run to the Dumpster after each round

Cool Down:  3 Sets: 20 Hollow Rocks, Rest Between Sets. 

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