Workout of the Day
For Reps
Mins 0-3
5 Power Cleans (95/65)
7 Pull Ups
9 Burpees
Mins 3-4: rest
Mins 4-7
3 Power Cleans (135/95)
5 Pull Ups
7 Burpees
Mins 7-8: rest
Mins 8-11
1 Power Clean (185/135)
3 C2B Pull Ups
5 Burpees
Movements:
Burpee | Chest-to-Bar Pull-up | Power Clean | Pull-up (Kipping)
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Barbell Bettys
2 RNFT
10 hollow rocks
10 bench dips
10 bench DB rows
10 bench DB flys
10 seated DB press
Movements:
Bench Press | Hollow Rock | Overhead Squat | Ring Dip | Row
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Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps
Movements:
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