9 May 2018
Warm-up : 2 Sets: 400m Run to JITB, Bear Crawl Gym, Lunge Across Gym, 10 Slow Push-ups
Strength: 7×4 Bench Press AHAP
Stamina: 5 Rounds, not for time: 20x Ring Push up, 20x GHD Sit up, 50m Double arm KB Front Rack Carry (AHAP).
Work Capacity: 4 Rounds for time:
- 12x Power Snatch (115#/75#)
- 12x Slam Balls (30/20)
- Lollipop Run
Cool Down: 5x500m Row Sprint- 1:1 Work to rest ratio.