6 December 2017
Warm-up: 800m Run to W. Alabama, 21-15-9: Wall Ball, Clean with the Wallball.
Strength: Back Squat: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.
Stamina (don’t post on board): 4 Rounds, not for time: 100m Walking Lunge, 15x Burpee- Toe to Bar, 50m Banded Buddy Pull.
Work Capacity: 4 Sets for time:
- 9x Hang Power Clean (155/105)
- 6x Front Squat (155/105)
- 3x Shoulder to Overhead (155/105)
Run Block, then, 2:00 Rest between sets.
Cool Down: 3 Rounds: 10 GHD Sit-ups, 10 Back Extensions 10 Air Squats