10.13.20 Workout of the Day

Liv & ladies , 530 AM

Barbell
Conditioning
A. AMRAP 4
100 DUB buy in
Remaining time AMRAP
12 Power Clean (95/65)
4 Burpee BJ-overs (24/20)
Rest 4 minutes
B. AMRAP 4
100 DUB buy in
Remaining time AMRAP
8 Power Clean (115/85)
4 Burpee BJ-overs (24/20)
Rest 4 minutes
C. AMRAP 4
100 DUB buy in
Remaining time AMRAP
4 Power Clean (135/95)
4 Burpee BJ-overs (24/20)

Midline
500 m ski or row + 30 GHD sit-ups
500 m ski or row + 20 GHD sit-ups
500 m ski or row + 10 GHD sit-ups

Interval
Conditioning
A. AMRAP 2
20/15 calorie row
Remaining time max KBS (53/35)
Rest 2 minutes
B. AMRAP 2
20/15 Calorie row
Remaining KB Front squat
Rest 2 minutes
C. AMRAP 2
20/15 Calorie row
Remaining time Max KB Sumo Deadlift High Pull
-Repeat above for 3 total sets-