Wed, 07.01.20



A. Every :90, 2 hang SqT Cleans + Jerk; starting 70% x 8 sets ; ascending per athlete, for the day

B. Running clock

3 min clocks @80%

100m farmers carry (shuttle)

Amrap box step overs

* Heavy sandbag type day. If don’t have an implement to ear hug or shoulder, to with heavy db or kb front rack. Avoid anymore “grip” here

Rest 3 min x 2

Rest 3 min after second time , into. . .


1 rope climb

10 ghd situps

20 double Unders

*legless those who are capable and can keep sustainable pace