Wednesday, October 19, 2022

Weightlifting
Every 2:00 for 16:00
1RM Clean and Jerk
Start @ 60% and increase to a 1RM

Conditioning
“Grace”
30 Clean and Jerks 135/95#, 61/43kg

Time Domain: 2:00-5:00
Time Cap: 7:00

Bodybuilding Finisher
4 Sets
10/10 SA DB Z-Press
10/10 Side Lying Lateral Powell Raises
-Max Effort L-Sit
R: as needed

QuickFit
For Time:
30 Kettlebell Swings
30 Alternating Jumping Lunges
30 Renegade Row (Push Up + L = 1, Push Up + R = 2, etc)
30 Alternating Jumping Lunges
30 30 Ring Row
30 Alternating Jumping Lunges
30 Kettlebell Swings