11.15.21 Workout of the Day

Birthdays
Happy Belated Birthday Twinners

Save the Day
5th Annual Christmas Party at Poseidon, Saturday, December 18th.

Barbell
”I Got Options”
At the 0:00
9-6-3
Power Snatches (135/95)
Burpee box jump overs (30/24)
At the 8:00
12-9-6
Power Snatches (95/65)
Box Jump Overs (24/20)
At the 16:00
15-12-9
Power Snatches (75/55)
Bar-facing Burpees

Run Conditioning
3 sets on the every 3:00:
400 m run
-score = slowest set-

Interval
Big Dumbbell Chipper: For time
1000 m run
90 sit-ups
800 m run
70 single DB front squats (50/35)
600 m run
50 single DB walking lunge (50/35)
400 m run
30 single DB devils press (50/35)
200 m run
10 calorie echo bike