Work out:
TEAM work out!
Bring a friend! Or I can be your friend :)
-For Time-
30 Clean & Jerks
1 mile run
10 rope climbs
1 mile run
100 burpees
*modification rope climbs = 30-50 Pull ups
*clean and jerk light weight
*run together OR alternate ever 200m
*modification run = 2,000m row alternate every 200m OR 3 mile bike alternate every .25 miles
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente