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