25 October 2017
Warm-up: 1,000m row, 2 Rounds: 5x Inchworm, 12x Monkey Squat, 15x Russian Kettlebell Swing.
Strength: Deadlift: 5RM then, 4×5 @ 90% of 5RM
In 4:00 complete:
- 500/400m Row
AMRAP in remaining time:
- 3x Power Clean & Jerk (135/95)
- 3x Burpee over the bar.
2:00 Rest between rounds.
Cool Down: Wall Sits: 4 Rounds: 1:00 on/off