Firefighter Sean I.
EMOM for 18 minutes:
In the 1st minute, perform 3 clean pulls with 110% of your 1RM clean.
In the 2nd minute, perform AMRAP of strict handstand push-ups.
In the 3rd minute, rest.
Your score here will be total strict HSPU completed. If you can’t do strict HSPU or have a poor range of motion, you will practice eccentric or “negative” reps. Kick up and lower yourself down as slowly as possible. Shoot to get around 5 repetitions every round. No dumbbell presses today unless you are unable to kick-up onto your hands.
Workout of the Day
AMRAP in 16 minutes of
200 meter run
10 snatches (95/63)
If you run out of time to complete another 200 meter run, stay in the gym and build your score doing snatches. If you aren’t good at sit-ups, you may want to consider scaling the amount down as not to cause too much of a slow down. You should be looking at doing every set of 20 non stop even at your most fatigued. Same goes for the snatches, that should be a weight you can manage when your fresh for 10 touch and go reps.
Post your scores to the Whiteboard.