10.17.18
CFE:
1600m run
25m bear crawl
3 rope climbs
800m run
25m bear crawl
3 rope climbs
1600m run
CF:
1. Warm-Up
2 Rounds
:30 Deadhang
500m Row
15 Push Press 75/55lbs
:30 Deadhang
500m Row
15 Push Press 75/55lbs
2A. Strength Prep
For TIme:
100ft Back Rack Walking Lunges
(Pull From Floor)
These should be heavy
100ft Back Rack Walking Lunges
(Pull From Floor)
These should be heavy
2B. Strength
STRICT PRESS
Find 2 Rep Max
3. Conditioning
AMRAP 20 MIN
4 Power Snatches RX- 135/95 RX+ 185/135
8 Ring Dips
12 Box Overs 24/20″
8 Ring Dips
12 Box Overs 24/20″
4. Additional Work
Row 100/80 Calories
Row 100/80 Calories
