8.9.23 Workout of the Day

Barbell
Strength
Clean & Jerk 2-1-1-2-1-1-1, building

Conditioning
21-15-9
Thrusters (95/65)
Bar Facing Burpees
C2B Pull-ups

Accessory: “Mini-Pump”
4 sets for quality
12 Plate Front Raises
10 DB alternating curls
8 Diamond Push-ups

Interval
40 Minute Row (continuous clock)
Every 5 minute get off & complete (4 sets each)
ODD rounds: 20 Alternating DB Snatch + 20 DB Front Squats (50/35)
EVEN rounds: 20 Alternating toe touches + 20 shoulder taps (left + right = 1 rep)

Score = Total Calories Rowed