Friday 12.6.2024

“FITNESS”

A. Three or four sets (15 minutes) of:
Barbell Bent Over Row x 6-8 reps @ 21X0
Rest 30 seconds
Goblet or Dual Kettlebell Front Rack Walking Lunge x 12-16 reps @ 20X0
Rest 30 seconds
Hollow Hold or Hollow Rocks x 30-40 seconds
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
6 Hand Release Push-ups
80-ft Farmers Carry
12 Air Squats

“PERFORMANCE”

A. Take 15 minutes to build to today's 1-RM Clean & Jerk

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Compare to 10.27.2023

**If you've completed this workout in the past in under 8 minutes, consider increasing the load on the Power Cleans to 205/143 lb; the goal is 8-12 minutes of hard effort here.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!