23 October 2018
Warm-up: 3 Rounds: Block Run, 20m Bear Crawl, 10x KB Snatch (5/arm).10x Russian KB Swings
Strength: Push Jerk: 5×4 5-10# Heavier than last week. It’s going to work, add 5-10#!!!
Stamina (don’t post on board): 4 Rounds, not for time: 10x Behind the neck Strict Press, 50x Sledge Strikes (25/side), 10x Burpee Slamball.
Work Capacity: 15:00 Ascending ladder:
- 2x Deadlift (225/155)
- 2x Burpee over the bar
- 2x Pull up
*20x Double under after each set
(2/2/2/20, 4/4/4/20, 6/6/6/20, 8/8/8/20…)
Cool Down: 6 Sets: 1:00 Max Effort Bike / Rest 1:00