Warm up:
2rds at easy pace
5BB Deadlifts
5 BB Power clean
5 BB Push Press
5 BB Push Jerk
24 min E2MOM –
Min 0, 2, 4: 4 P.Clean & Jerk 50-60% 1RM
Min 6, 8,10: 3 P.Clean & Jerk 60-72.5%
Min 12,14,16: 2 P.Clean & Jerk 72.5-80%
Min 18, 20, 22: P.Clean & Jerk 80%+
4 RFT:
21 T2B
15 Thruster 95/65
9 Pul Up
*12 min Cap*
“End of the world workout”!!!!!! Arma-gett’n my last workout in before the big one tonight!!! 3 Rounds for time 13 – Push-ups 13 – Sit – ups 13 – Box Jumps 20″ 13 – K.B. Swings 53/35 13 – 45lb Push Press 13 – Walking Lunge (Each Leg) 13 – Mountain Climbers 13 – K.2.E….
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS
Warm up 2 rd of Cindy 10 min to complete 5×6 Weighted Push Up build to heavy 6 For time: Buy in – 1 mile Run… then 4 RFT 20 SDHP 95/65 10 HSPU 2:1 5 TGU 40/20 *20 min Cap*
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip