8.10.22 Workout of the Day

Tuesday evening

Box Brief
Our 415 class will start 5 minutes early this week as a trial week. With teachers back in school, this class will be bigger than others & with no coinciding class on the ICT side we can start early and not interfere with the start of the 515 classes.

Barbell
Strength
Clean & Jerk
1-1-1-1-1 @ 70-75-75-80-80% of 1 RM

“Green Eggs & Ham”
5 RFT
12/10 Calorie Ski or Bike
6 Power Cleans (185/125)
12/10 Calorie Ski or Bike
-Rest 2 minutes after each set-

Interval
“Running Daniel”
50 Pull-ups
800 m Run
21 Double DB Thrusters (35/20’s)
800 m Run
21 Thrusters
800 m Run
50 Pull-ups
[35minute cap]

Dumbbell Accessory + Midline
4 sets for quality
12 Double DB Deadlift
8 Double DB Bicept Curls
6 Double DB Strict Press

Complete 30 second plank after each round.