9.7.22 Workout of the Day

Tuesday 830

Fall League Week 1
Workout is posted on our Members-Only FB page. All heats will be posted Wednesday morning.

Barbell
Strength
Barbell Complex
5-5-4-3-3
2 Hang Clean + 1 Clean + 2 Jerk
2 Hang Clean + 1 Clean + 2 Jerk
2 Hang Clean + 1 Clean + 1 Jerk
1 Hang Clean + 1 Clean + 1 Jerk
1 Hang Clean + 1 Clean + 1 Jerk

“Up & Over”
3 RFT
10 Ring Muscle Up
8 Box Jump Overs-no touch- (24”/20”)
30 GHD Sit-ups

-Then-
100ft Front Rack Lunge (115/85)

Interval
Every 2:30 minutes x 10
200 m row or run
8 calorie bike or ski (or burpee to target)

Add 2 calories each round for 8 rounds, then complete as many calories as possible for rounds 9 & 10.