Tuesday


Warm-up

AMRAP 8 Run 100m 1-Arm Farmer Carry x 100ft/side Push-up x 7-9 Russian KB Swing x 10

Strength

A.1: Sumo Deadlift (60x3, 70x3, (80x3)3)

A.2: Single Arm Bench Press (5x8/side)

Metcon (5 Rounds for reps)

2 Minutes On/2 Minutes Off 10 DB Power Cleans, 50/35 200m Run Max Reps Burpees over DB's in the rest of time x 5 rounds

Extra Work

A: Snatch Balance (EMOM 10)

*No Foot Movement *Start with 50% of Snatch

B: Clean and Jerk (3+2; 60%,65%,70% then 2+1 @80% x 4 sets)

Metcon (No Measure)

400m run @ 80%, 100m run @ 95%, 200m run @ 85%, 100m run @ 95%, 100m run @ 90%, 100m run @ 95%) Rest 5 minutes X3 rounds

#workoutoftheday

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