Friday, January 25th, 2019

Posted January 24, 2019 by Dan Broughton & filed under Workout of the Day.

Warm-up/Prep for workout
3×10 bottom up KB press (10 per arm)

Then:

21-15-9:
Push Jerks (115/85)
Lateral Barbell Burpees

immediately followed by

1 k row for time

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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