8 sets of:
1 Clean + 1 Clean and Jerk
(May work to a Heavy for the Day)
9.29.20
30min ALT EMOM:
-15/12 Cal Row
-31 DU
-15/12 Cal AB
9.28.20
7×3 of 1 1/4 Front squats (RPE 7-8 all sets)
For Quality Completion: (16min Cap)
5 sets of
8 Bench Press (Mod weight-all sets same weight)
22 walking lunges
8 Strict Pullups
*May add a DB on lunges
*May lift heavy……dont fail reps
*May do kipping Pullups after 2 strict each round
9.25.20
*Reminder to sign up for Blue Ropes course if you are interested in going….we will need 12 people to get group discount!
14 RFT: (With a Partner)
16 wallballs (20/14)
24 DU
3 MU
*Partners Alt rounds
*Modify MU with 5 Highest difficulty Pullups you can do
*24min Cap
9.23.20
Don’t forget to sign up for the Blue Ropes Course!
3 Intervals:
1000m Row
800m Run
4mins Rest in between sets
*Scores are each interval
