THURSDAY

Skill Development:

Warm-up all movements

·     Deadlifts

·     Cleans/Presses

·     Toes-to-Bar

·     Box Jumps

WOD

Masters HQ 2020

Test 4

HQ CAP 16 Minutes

CTF CAP 24 Minutes

3 Rounds of:

·    15 Deadlift (RX 40/30 Kg)

·    12 Hang Power Cleans

·    9 Shoulder-to-Overhead

Into:

2 Rounds of:

·    18 Toes-to-Bar

·    18 Box Jumps (RX24”/20”)

Into:

1 Round of:

·    36 Thrusters

·    36 Wall-balls (RX 9/6 Kg)