STRENGTH / SKILL
1. 5min Clock: on the minute perform 7 Jingle Jangles (1 jingle jangle = 5 yards)
2. 5min Clock: Dead-Lift @ 65% of 1RM perform 3 TnG (touch and go)
3. 5min Clock: 400m Run w/ Remain time AMRAP Pull ups (score is total pull ups completed)
WORKOUT
750M Row Intervals x 3 @ 90% try and keep all times the same
*rest 5-8 minutes b/t sets
PU - 35
ReplyDeleteRows: 3:15, 3:18, 3:15
Palmer
ReplyDelete'Strength!'
Power Cleans
2 x 2 x 2 x 2....then 5 minutes to find 1 rep max.
max at 100lb
Cashout:
50 DU 1 Power clean 80#
40 DU 2 Power clean
30 DU 3 Power clean
20 DU 4 Power clean
10 DU 5 Power clean
3.8 Mile run in 35:24 minutes
WORKOUT
ReplyDelete20 Minutes- Find your overhead squat Max
100 Over Head Squat #45
Finished= 18:27