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
