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10 September 2019

10
Sep

10 September 2019

 

10 September 2019

Warm-up:  400m Run to JITB, 3 Sets: 10x DB Snatch (5/side), 10x DB Hang Power Clean and Jerk (5/side). 

Strength: Strict Press 5×5 75% of 1 RM

Stamina: 5 Rounds not for time: 2x Rope Climb, 10x Strict Handstand push up, 100m Single arm Overhead KB carry (50m/ side). 

WOD: 20 min AMRAP: 

  • 12x Deadlift (135/95)
  • 9x Hang Power Clean (135/95)
  • 6x Shoulder to Overhead (135/95)
  • 6x Burpee over the bar.
  • Run to the Mailbox out front or to the Building next door (out back)

Cool Down: 200x Sledge strikes (rest as needed) on the tires out back. Please return sledges to the front of the gym. 

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