5 rounds for time of:
Run, 200 m
100 ft. Sled Drag (heavy)
5 KB Clean & Jerks, 53’s/35’s lbs
Goal: Get it done!
Grunt workout on deck for today! This workout starts with a 200m run that should take you no longer than 1min to complete. This should be a smooth but hard effort. You will then drag a sled for 100ft. There is no weight prescribed however, we want you to choose a challenging weight with the sled that you can go unbroken with maybe the first two rounds but then have to break into 2 sets. Those legs should be burning! Lastly, KB Clean & Jerk should have you getting all 5 reps in a row but the weight should challenge you a bit while maintaining control and position for all 5 reps.
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
Accessory work for today is going to involve some single-arm work and midline rotational work. As always this is to be done for quality. Rest as needed and use weights that allow for unbroken sets.