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11 December 2019

11
Dec

11 December 2019

 

11 December 2019

Warm-up:   3 Sets: 400m Row, 20x Mountain Climbers, 15x Wall Ball (light)

Strength: EMOM: 10:00 – 2 x Squat clean (75%)

Stamina: 3 Rounds, not for time: 12x Snatch grip deadlift (weight should be challenging but unbroken), 20x Jumping back Squat (light weight – continuous motion unbroke), 40x Sledge strike (20/side).

WOD: 4 Rounds for time:

  • 500/400m Row
  • 12x Power Cleans (135/95) / ARX: (185/135) – this should be uncomfortably heavy
  • 8x Toes to bar 
  • 4x HSPU

Cool Down: 3x 25 GHD Sit-ups, Rest Between Sets

 

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