8 October 2019
Warm-up: 3 sets, 250m Row, 4x RDL, 4x Hang Power Clean, 4x Front Squat. Then, run to JITB. Load should be light. Please do not drop empty bars!
Strength: Deadlift 6×4, increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 200m Farmer carry, 20x KB front rack box step up (20”/16”), 3x Rope climb.
- DB Thruster (35/20)
Cool Down: 5x Wall Sits: 1:00 on/off