Saturday, September 5th 2020

Workout of the Day


1,500/1,200 M Bike 

30 Deadlifts 

25 Hang Cleans 

20 Push Jerk  

Rest 2 minutes 

2 Rnds 

Fitness: 95/65

Performance: 135/95

22 min Cap 

Athletes: Today we lead off with a bike that should take about 3:00.  After that we go into some barbell work.  You should be able to move the weight in sets of 5-10 reps.  The rest is build in to let you re group and attack the next section.  


0-10 Climb the ladder 


Double Unders 

Shoulder Taps 

Goblet KB Lunge 

10-13 Rest 

10 min EMOM

5 Burpees 

Max KB Squat Cleans 

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