1 May 2018
Warm-up: 3 Rounds: 250m Row, 10x Thruster (light dumbbells) 10x Single Arm DB Squat Snatch (5/side).
Strength: Work to Heavy 1 rep Clean, then 4×3 @ 75%.
Stamina (don’t post on board): 4 Rounds, not for time: 5x Sumo Deadlift (Moderate load), 50m Burpee Broad Jump, 20x Sandbag Get up.
Work Capacity: 16:00 AMRAP:
- 20/16x Cal Row
- 12x Slam Balls (30/20)
- 8x Pull-ups
- 4x Burpees
Cool Down: 3 Sets: 15 GHD Sit-ups, 1:00 Russian Twists with a Plate