12.17.24 Workout of the Day

Buffalo Run crew

Barbell
Strength Test Week
Split Jerk
12x1, build to heavy

Conditioning
On the every 6:00 x 4
12/9 Calorie Row
36 DUBS
6 Sandbag Cleans (150/100)
36 DUBS
12/9 Calorie Row

Rx’d sub for Sandbag Cleans: 6 Power Cleans (185/l125)

Interval
Conditioning
On the every 4:00 x 8
12/9 Calorie Ski or Bke
 16 Alt DB Power Cleans (50/35)
 20 Butterfly abmat sit-ups

-Scale reps to sub 2:15/round.-