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20th August 2019

WARM UP

3 Min Single Skips

2 Rounds:

  • 10 Cal Bike
  • 3 Wall Walks
  • 6 Scapula Pull-ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 6 reps
    • Build over the sets to find a heavy set of 5
    • Rest 90s between sets 
B.

Pull-ups

  • 5 x 3
    • Build to a heavy set of 3 strict pull-ups. If you can, add weight
    • Rest 90s between sets
C.

For Time:

  • 5 Rope Climbs
  • 9 Push Jerks @ 70kg/55kg
  • 3 Rope Climbs
  • 7 Push Jerks @ 70kg/55kg
  • 1 Rope Climb
  • 5 Push Jerks @ 70kg/55kg
D.

AMRAP 7:

  • 50 DU
  • 6 C2B
  • 8 KB Push Jerks (2 x 24kg/15kg)
  • 12 TTB

 

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  • Min 2- 40s Ski
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A.

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