Wednesday, September 26, 2018

Performance
.
5×1 Clean + 1 Front Squat + 1 Jerk, Every 75sec
.
For Time, reps of:
.
15-9-6
Thrusters, 125#/85#
Toes to Bar
.
Rest 3 min
.
Then,
.
21-15-9
Thrusters, 95#/65#
Toes to Bar
.
Intermediate
.
5×1 Power Clean + 2 Front Squat + 2 Push Press, every 75sec
For Time, reps of:
.
15-9-6
Thrusters, 105#/75#
Leg Raises
.
Rest 3 min
.
Then,
.
21-15-9
Thrusters, 85#/55#
Leg Raises
.
Fitness
.
5×1 Power Clean + 2 Front Squat + 2 Push Press + 15 Sit-Ups, every 75sec
For Time, reps of:
.
15-9-6
Thrusters, 85#/55#
Sit-Ups
.
Rest 3 min
.
Then,
.
21-15-9
Thrusters, 45#/35#
Sit-Ups
.
FitCamp
.
For Time:
.
1mile Run
.
Then,
.
4 Rounds of:
24 Burpees Step Ups
24 DB Press, 12 ea arm
.
Then,
.
1mile Run

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