Wednesday 9.12.18

 

Buy in: 5 reps Unloaded barbell complex RDL>Hang Power Clean>Push Press>Front Squat>Push Jerk>Back Squat. Mobilize. Prepare your bar.

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53/35

2 Rope Climbs, 15 ft.


2 Rounds for time of:

50 Wall Ball Shots, 20/14

10 Bar Muscle-ups


21-15-9 reps for time of:

Power Clean, 95/65

Push Press, 95/65

*Rest 5 minutes between workouts.

Record total time including rest. Order is unimportant. 12 minute cap of each workout.

 


Mike Alley