8 June 2020
Warm-up: West Alabama then 15 Minutes of Squat Therapy, Mobility, and Weighted Squat Holds
Strength: Back Squat: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps.
Stamina: 5 Rounds, not for time: 20x KB step up (One arm front rack other arm farmer carry, 10/side), 8x Burpee – broad jump, 20x GHD sit up (Sub weighted sit up if needed).
WOD: On a 12 Minute Clock: 10-8-6-4-2:
- Power Clean (135/95) RX / (185/135) ARX
- Burpees over the bar
*30x Double under after each set of 10-8-6-4-2
Then, Max Distance Row or Ski, Record Clean Weight and Meters
Cool Down: 2,000m Row – Recovery pace.