September 19, 2019

September 19, 2019

3 rounds : 

2 minutes of cardio of choice

15 air squats

5 inch worm (1 push up, no air squat)

5 empty bar power cleans

10 empty bar front squats


** 15 minute time cap. 


for time : 
21-18-15-12-9 of :
front squat 135/95
push ups

notes :

- RX+ : all sets of front squats unbroken
- level 2: 95/65
- level 3: 65/45
- 14 minute time cap


2 sets: 
5 minute amrap 
70 double unders
7 power cleans 155/105

notes :
- rest 5mins b/t amraps

- RX+: 100 dubs, 185/125
- level 2: 35 dubs, 135/95
- level 3: 1:1 singles, 95/65

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