14 January 2020
Warm-up: Run to JITB, then 3 Sets: 30 Jumping Jacks, 10x Push up with rotation, 10x Single arm KB Snatch/ side.
Strength: 12-8-8-4 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). 2X GHD Sit-ups Between Sets
Stamina: 4 Rounds, not for time: 15x Push Jerk (moderate load – unbroken), 100m Double arm KB Front rack carry, 20x Weighted dip.
WOD: 15 Minute AMRAP
- 6x Power Clean (185/115) – This should be Heavy!
- 30x Double under (60 Singles)
- 10x Pull ups (ARX: 3 Muscle Ups on Bar or Rings)
Cool Down: 5 Sets: Wall Sits 1:00 on/off