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Monday, August 8, 2022


A. Squat Clean

*build to a tough single for the day in 12-15 minutes

+

B. For time

Run 200m

9 deadlifts @ 185#/125#

42 push-ups

Run 200m

15 deadlifts @ 185#/125#

30 Wall ball 30#/20#

Run 200m

21 Deadlifts @ 185#/125#

18 Kipping HSPU 3"/2.5" deficit

Masters

A. Complete 4 sets of each:

    A1. Barbell strict press from rack @ 30X1 x 12,10,8,6; build to a heavy set of 6

    A2. Dual DB Romanian deadlifts @ 30X1 x 10

B. 1 min at each movement for max reps/cal

     Row for calories

     No push-up burpees

     Kettlebell swings

     Sit-ups

     1 min of rest x 3 sets

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