September 24, 2018

September 24, 2018

6 minute clock

red line suicide x 2

+

3 rounds of:

5 push ups

10 air squats

15 pass thrus

+

red line suicide x 2


Clean and Jerk - 5 min wu + every 2 minutes @ sets listed.


notes :
set 1 - 3 reps @ 60%
set 2 - 3 reps @ 70%
set 3 - 3 or more reps @ 80%


Front Squat - every 2 minutes @ sets listed.


notes :
set 1 - 3 reps @ 60%
set 2 - 3 reps @ 70%
set 3 - 3 or more reps @ 80%


for time :
5 rounds of :
21 kettle bell swings (53/35)
15 push ups
9 overhead squats (100/70)

notes :
- 20 minute time cap.
- level 2 - 80/60 lb barbell
- level 3 - weight of choice on barbell.

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