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1 May 2018

1
May

1 May 2018

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

 

 

 

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