2.4.25 Workout of the Day

Lisa & the 830 Interval crew

Super Bowl Squares
    Our annual Super Bowl Pool is here. $10/square. 100 squares. $1000 cash in pot. Only 1 pool this year. See Martin for payment. Those that don’t pay will be billed double.

Barbell
Strength
Deadlift + Hang Power Clean Complex
6 sets of 2 DL + 1 HPC, building

Conditioning
Team of 2, For time
42-30-18
Deadlift (225/155)
Lateral burpees over bar
into
30-24-18
Hang Power Clean (155/105)
Burpee Box Jump Over (24/20)
into
18-12-6
Thrusters (135/95)
Burpee Bar Muscle Up

-One works, one rests, partition evenly.-

Interval
Strength
EMOM 10
ODD: 6 Heel Elevated Goblet Squat
EVEN: 6 Banded C2B pull-ups
[Both movements with 3 sec descend]

Conditioning
4 sets
AMRAP 3
500/450 m row
Max Wall balls (20/14)
-rest 1:30-
AMRAP 3
500/450m ski or 400 m run
Max DB Alternating Power Clean (50/35)
-rest 1:30-