12.27.22 Workout of the Day

Box Brief
We are back to our normal schedule for the week.

Bitthday(s)
Happy Birthday Jackie Jesus

Barbell
Clean Pull + Clean + Jerk
3-3-3-3-3

Conditioning
10 RFT
7 DB DL (50/35’s)
7 DB FS (50/35’s)
7 DB Push Press (50/35’s)
-Every break perform 7 burpees over DB’s-

Interval
“Cardio Heavy Annie”
5 Rounds [40 minutes]
AMRAP 3
25/18 Calorie Bike or Ski
Max DUBS
Rest 1 minute
AMRAP 3
400 m medicine ball run
Max medicine ball sit-ups (20/14)
Rest 1 minute

Score=lowest rep jump rope round + sit-up round combined.