5 June 2018
Warm-up: Run Block then, 3 Sets: 1:00 Handstand hold, 10x Burpees. Run Block.
Strength: Push Press: Work up to 5RM for the day, then 4×5 @ 90%
Stamina (don’t post on board): 5 Rounds: 10x DB burpees, 6x Ring muscle up, 10x Sandbag get up.
Work Capacity: For time: 18-15-12-9 (*with a run after each set)
- Power snatch (115/85)
- Slam Ball (30+/20+)
- Toes to bar
*400m Run after each set
Example: 18/18/18, 400m run, 15/15/15, 400m Run….
Cool Down: 3 sets: 15 GHD Sit-ups, 1:00 Plank