The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

Pre-WOD:
Work up to heavy set of 3 Power Cleans (Touch and Go)

WOD - OTMEM 20min:
- Odd minutes - 5 Front Squat
- Even minutes - 30 II Unders

Continue to get strength back. Able to pull 145# for 3 rep cleans after 8 weeks of not being able to make an attempt. Actually worked II Unders, not settling for working singles.

Pre-WOD:
5x5 Deficit Dead Lifts (Not exceeding 60% of your max)

WOD - 15 Min AMRAP:
- 5 Deadlifts (225#/155#)
- 10 T2B (Mod Knees to Elbow, GHD or Regular Situps)
- 15 Burpees
- 20 DU's (Mod 3:1 Singles)

5th day back. Burpees ... are soul crushing! Good benchmark for how much endurance is missing and lower body strength lost. Great crew to suffer with and look forward to progression ... that is what it's all about. How do you face adversity?

Partner WOD
24min amrap
200m partner run
3 push press 52,5/35kg
6 Strict Pull ups
9 TTB
12 RKB Swings 32/24kg
15 cal Row
Alternate exercises

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

WARM-UP
1:00 Bike (EZ-Mod)
3:00 Bike (:20 Hard / :10 Light)
1:00 Bike (EZ-Mod)

10 Minutes of "Recovery Work"
- Easy bike, jog, row, ski erg etc

• 400m Run (easy)

• 2 rds:
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

• Mobility...

• Work on:

• Clean and jerk

• Rope climb

For time:

5 rounds:

• Run around the lake (approx. 700-800 m.)
• Round of Cindy - 5 pull-ups - 10 push ups - 15 air squats