Thursday the 19th

DSC_0260

I.
3 Rounds
08 Alt. Single-Leg Kettlebell Deadlifts
100m Run
08 Scorpions

II.
Deadlift – 1×4 Heavy

III.
Power  Snatch – 7×2 @80-90%
Drop and reset after each rep.

IV.
Sprint 400m x 4

V. Choose ONE of the following based on perceived weaknesses.

Va.
30 Pull Ups
30 Calorie Row
05 Squat Snatch 185/125#
10 Pull Ups
10 Calorie Row
03 Squat Snatch

Vb.
AMRAP (7)
Super Muscle-ups
5 Second hollow body hold at the bottom of each rep and a 5-second hollow body hold at the top of each rep

Vc.
400m Farmers Carry AHAP
Rest as needed

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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