28MAY

Siege of Terra W1D5

Strength:
Push Jerk - Work up to a heavy single
Single Arm DB Push Press (Single arm clean to get it to your shoulder) 4x8
Upright Row 4x10
Front Raise 4x20 (Can be banded)

METCON:
6 RFT - 20ft Handstand Walk (this is a skill you can work on over time) or 40ft Bear Crawl + 10x Hang Power Snatch #95 + 20cal Ski Erg (if you do not have a Ski Erg available, battle rope for :60)

Conditioning:
8x400m Run with :90 rest between sets, however, keep walking during your rest, do not stop and then walk into your start. Aim for a time between a :90 quarter to :105