Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6-9-12-9-6 Bar facing burpee OHS 185/115 c2b pull up *12 min Cap* Every 1:30 for 15min 15 Air Squats 2 Deadlift *Deadlift starts @45% of 1RM and add 20# each rd. If deadlifts are not done unbroken or completed you are finished*
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30
Team of 3 Murph 1 Mile Run 20 Alternating rds of 5 Pull up 10 Push Up 15 Air Squats 1 Mile Run *all 3 run together*
Strength: Sq. Clean Thruster + Thruster Build to heavy complex *10 min to build* Dip Box Holds 5 sets of: 1:00 on 1:00 off For time- 70 Sit Up 60 Hollow Rocks 50 t2b 40 k2e 30 Wall Ball 20/14 20 Burpee 10 OHS 185/125 *18 min Cap*
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*