Friday, October 4. 2024

Friday

For time

Run 200m

15 power cleans @ 155/105

10 box-jumps 24/20

Run 400m

12 power cleans

15 box-jumps

Run 600m

9 power cleans

20 box-jumps

Run 800m

6 power cleans

25 box-jumps

Extra credit:

3 sets:

10 DB Romanian deadlifts 

30 banded tricep pushdowns 

10/arm DB hammer curls 

Essentials

For max reps

2:30 minutes max ring rows/ strict pull-ups

Rest 1 min 

2:30 minutes max DB overhead carry shuttle walks 

Rest 1 min

2:30 minutes max push-ups

Rest 1 min

2:30 max supine rope climbs 

B. 400m run/500m row 

+

21-15-9

Box jumps/step-ups

Power cleans w/ bar or DB’s

+

400m run/500m row