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30 March 2020

29
Mar

30 March 2020

Warm-up: 3 Sets: Block run, 15x Russian KB Swing, 12x Goblet Squat.

Strength: Front Squat: 7-7-5-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.

Stamina: 4 Rounds, not for time: 10x Snatch Grip Deadlift, 200m Sled push, 12x Burpee Box Jump.

WOD: 4 Rounds for time:

  • 400m Run / Alternate with 400m Row
  • 10 Power Cleans (135/95)
  • 8 Burpees over the Bar
  • 30 Double Unders

Cool Down: 5 Sets: Planks 1:00 on/off

 

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