Workout of the Day
A1. Squat clean
3-3-2-2-1-1 *building weight
A2. Seated Box Jump
3-3-2-2-1-1 *increase height
B. 75 Toes to bar for time (*5 burpee penalty)
Competition
Am
40min Clock:
Heavy Prowler 100 m ..slow
moving (50m/50m)
Ski Erg 60sec
Yoke Carry 60sec
Farmer Carry
60 sec
PM
A) Clean
5min Est Heavy
Show Demo Video
B) Jerk
5min Est Heavy
C) CJ (155)
5 x 10 UB
*REST: 1:30-2min
D) Row 500m
GO FOR IT
REST 2:00
E) 3min: Max HSPU
2min: Max DU
1min: Max C2B
F) Row 750m
Rest: 2:30
G) 2:30: Max DU
1:30 Max C2B
30s Max HSPU
H) Row 1000m
GO FOR IT

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