7.15.24 Workout of the Day

Our 445 AM running crew quarterly Longhorn steak night. Herman however just joined for the free steak & the military discount. 🙈

Barbell
Strength
Snatch
5 minute EMOM, 1 snatch every minute

Conditioning
For time
30 Front Squats (155/105)
30 burpees over bar
30 C2B
-Rest 3 minutes-
3 Rounds
10 Front Squats (155/105)
10 burpees over bar
10 C2B
-Rest 3 minutes-
6 Rounds
5 Front Squats (155/105)
5 burpees over bar
5 C2B

Interval
3 sets for max reps
AMRAP 3
400 m Run into max DUBS
-Rest 1 minute-
AMRAP 3
25/18 Ski or Bike into max DB Bench Press (50/35’s)
-Rest 1 minute-
AMRAP 3
500/400 m row into max Air squats
-Rest 1 minute-