Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “J.T.” 21-15-9 reps for time of HSPU, ring dips, push ups
- 8×3 rack pulls (85% 1RM deadlift) then 3 rounds NFT of 3 weighted pull ups (53/35#), 5 strict pull ups, 7 kipping pull ups
- Max clean and jerks in 1 minute at (135/95, 155/105, 185/125, 205/135, 225/145#) Rest one minute between rounds.
- AMRAP in 10 minutes of an ascending ladder by 2’s of overhead squats (95/65#), burpee box jumps (16/12″)
- “The Chief” – AMRAP in 3 minutes of 3 power cleans (135/95#), 6 push ups, 9 air squats rest 1 minute and repeat for a total of 5 rounds.
- Every other minute for 20 minutes complete 3 back squats (75%) then 30-20-10 reps of hollow rocks and banded good mornings
Schedule Notes: Mobility with Coach Kehl will be tonight at 6:00. If you have anything tight or aching, make sure to sign up!
