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24 May 2019

24
May

24 May 2019

24 May 2019

Warm-up:  Eastside Lap, One Step Squats Across Gym, 3 Rounds:  5 Empty Bar Deadlifts, 3 Hang Squat Cleans, 1 Strict Press (Please don’t drop empty bars)

Strength: “DT” Barbell Complex: 3 Deadlifts, 2 Hang Squat Cleans, 1 Shoulder to Overhead 1-1-1-1-1-1-1-1 must be unbroken without letting go of the bar

Stamina: 5 Rounds, Uneven Farmer’s Carry to the End of the Parking Lot – Extra Heavy! 

WOD: 4 Sets: In 4:00: 

Run the Block, then using one bar

8 Cleans (yes, Squat) on 1st Round at 95/65

6 Cleans on 2nd Round at 135/95

4 Cleans on 3rd Round at 155/115

2 Cleans on 4th Round at 185/135

in the remaining time each round, perform Max Alternating Dumbbell Snatch (50/35)

Rest 2:00 between Rounds

Record Max DB Snatches Each Round

Cool Down: EMOM10, 7 Calories on Assault Bike, Rest Remainder of Minute

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