9.23.24 Workout of the Day

Happy Birthday Jenny!

Barbell
A. Strength
Clean Pull + 1 Power Clean
10x1, building

B. Strength
Front Squat
30-20-10, building (all sets unbroken)

-Then-
1-1-1-1-1-1-1, building

Midline
125 abmat sit-ups

-Mix & max any or all segments above.-

Interval
Conditioning
3 sets for max reps
AMRAP 3
30/24 Calorie Bike
max calorie ski
Rest 1 minutes
AMRAP 3
35/27 Calorie Row
max Devils press (40/25’s)
Rest 1 minutes
AMRAP 3
400 m run
max strict pull-ups
Rest 1 minutes