WORKOUT

Performance
7 RFT
1 Rope Climb
20 KB Swings 24/16kg
20 DB Push Press 20/15kg
30 DU’s

Fitness
7 RFT
2 Rope Lowers
20 Russian KB Swings 24/16kg
20 DB Push Press 15/10kg
60 Singles

Partner variation 200m Sandbag Run 20/10kg by other partner switch out on return. Sandbag can’t be put down. Penalty 400m Sandbag run by both partners.

STRENGTH

Sandbag Misconceptions: The Truth About Effective Sandbag Training

“The difference has to do with the distance the hand is from the center of mass of the weight. During a barbell clean, the weight moves with you because you grip right through the center of mass. In the case of the sandbag, the weight drops away from your body as you pull because the hand is much further away.”