Weds, March 29th

Posted March 28, 2017 by Dan Broughton & filed under Workout of the Day.

Today:

Strength:

5 Thrusters every 2 min for 6 sets. *Work to 5rm

Metcon: 14 Minute alternating EMOM

Even min – 8 front squats (165,110)

Odd – 12 box jump overs (24,20)

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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