warm up
400 m run
2 rounds
8 air squats
8 triple extensions drop to squats
6 clean pulls
6 muscle cleans
6 hang power cleans
6 front squats
3 three position squat clean
then build to the clean weight doing one squat clean and one front squat
4RFT
400m Run
3 Squat Clean 185/125
3 Front Squat 185/125
Weight should be no more than 80% of your 1RM. Scale accordingly
No Equipment
warm up
400 m run
2 rounds
8 squats
8 lunges
8 squat jumps
8 lunge jumps
8 odd object squats
“4RFT
400m Run
20 Squat Jumps
20 Odd Object Squats”
If your object is super light do a pause in the squat I would recommend using a back pack and fill it with heavy things.
13:45 @165/80%
Super fun. Thanks coach. No better way to start off my “halfway to 90” journey.
Jefe did you get your 45 burpees in this morning??
12 15
1st round 100 pounds
2-4 85 pounds
Happy birthday, Jeff!!!
Bill
13:35 @ 165#
Anjali
16:08 Rx. Ugh, that was an entirely running workout. Thank goodness for the cleans and squats.
Nikki come to the gym when we reopen love Zac
13:55 rx
Feeling the C&J emom and back squats I did last night ☠️
15:52 at 105#
Whew! I forgot how effective a heavy front rack barbell is at squeezing all the air from my lungs. Impossible to breathe!
Happy half way to 90 Jeff!! 🥳