3.13.24 Workout of the Day

Happy Birthday Megan!

Barbell
Strength
Clean & Jerk
1-1-1, building

[2 second pause in squat + 2 second pause in split]

Conditioning
On the every 8:00 x 3 sets
12/9 Calorie Ski or 200 m run
8 Front Squats (135/95)
12/9 Calorie Ski or 200 m run
6 Shoulder to Overhead
12/9 Calorie Ski or 200 m run
4 Thrusters
12/9 Calorie Ski or 200 m run
2 Squat Clean Thrusters

Interval
EMOM 12
Minute 0-2: 300 m sprint
Minute 2-4: 3 sets of “DB Complex”

-rest 2 min-

EMOM 12
Minute 0-2: 18/13 Calorie Bike
Minute 2-4: 30 Box Jump Overs (24/20)

DB Complex:
8 DL (40/25’s)
6 HPC
4 S2OH