09072019

Cycle 3, Week 3, Day 5

Warm-up
3 Steady Rounds
300′ Waiter Walk with a KB/DB (switch arms at 150′)
8 Alternating DB Snatches
8 Box Jumps (step down)

Strength
Deadlift
3 x 12
First two sets are warm up sets, last set is what counts

Met-Con
10′ AMRAP
15 Box Jump Overs (24/20″)
1 Rope Climb
12 GHD Sit Ups
1 Rope Climb

Extra
3 RFT
50′ Sandbag Carry (150/100#)
12 Sumo Deadlift (225/155#)
12 Chest to Bar Pull Ups

Extra Extra
Talk with your coach about something you’ve been trying to get stronger with and work on it for 10′!