Wednesday October 3rd, 2018

Posted October 2, 2018 by Dan Broughton & filed under Workout of the Day.

Front Squat

3-3-3 (build up to a 3 RM)

RETEST

For time:

500 m row

21 push press 115/85

500 m row

18 push press

500 m row

15 push press

500 m row

12 push press

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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