4.18.25 Workout of the Day

Happy Friday for the 630 AM crew

Box Brief
The 515 PM Interval class will be Open Gym to low attendance this week for Spring Break.

Birthday(s)
  Happy Birthday Rush Lowther

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Clean & Jerk
Min 0-5: 1 C&J on the minute @70%
Min 5-10: 1 C&J on the minute @75%
Min 10-15: 1 C&J on the minute @80%
Min 15-20: 1 C&J on the minute @85%

Conditioning
In an 9 minute window:
5-4-3-2-1
Power Snatch (155/105)
200 m runs after every round
Into
Max Power Snatches in remaining time (95/65)

Interval
Conditioning
Team of 2, 8 RFT
8 double DB Devils Press (50/35) -split
10 calorie machine or choice - synchro
16 v-ups-Split
-200 m run after every round - syncho-

Midline (For Quality)
75 DB Pull-throughs