Daily Challenge

“Staind”
Format: 2-Tier

First,
5×2 Snatch @ 80%
—
Then,
10 Plate GTOs
5 Chevrons
100m Run
(x20 min)

Specialty

Muscle
6a, 12p, 7p (CP)

10 Bench Press
10 Barbell Rows
10 Goblet Squats
(x8)

Shred
7a – MB

30min:
20 plate ovrhd lunged
100m fish bowl carry with 20 goblet squats
Prisoner walk 2 lengths of backyard
6 hell trots (no lunges)
20e split leg crunch
200m run
20 K2E
*owe 3 burpees every time the weight is rested on fish bowl carry.

Finish: accumulate 5 minutes of any plank variation. Plus 100 bw squats

Kettlebells
4:30, 5:30p – MB

2 bottoms up press (4 if between bells)
5 cliffhanger pull-ups
(x5)
—–
10 light snatches
3 heavy cleans
(x5)
—–
10 mins.
Pistol work