Wednesday, October 19th

Performance is in red, Competition is in blue

A) Every 90 seconds, for 9 minutes (6 sets)
High Hang  Clean x 3 reps 

B) Every 3 minutes, for 9 minutes (6 sets):
Back Squat x 2.2.2 
Rest 10-20 seconds between clusters

C) Row for 25 minutes at a comfortable pace
Within that 25 minutes, get off a perform 8 sets of 5-10 Strict Dips

A) Every 90 seconds, for 9 minutes (6 sets):
High Hang Squat Clean x 3 reps @ 70% of 1 Rep Max Clean
Aim for speed under the bar. 

B) Every 3 minutes, for 9 minutes (6 sets):
Back Squat x 2.2.2 @ 73%  of 1 Rep Max 
Rest 10-20 seconds between clusters

C) On the minute, for 21 minutes:
Minute 1: 1-3 Muscle Ups  (Ring or Bar, scale with chest to bar pull-ups)
Minute 2: 12 Single Arm Kettlebell/Dumbbell Thrusters 55/35  (these should be tough but done unbroken)
Minute 3: 12 Back Rack Alternating Reverse Lunges 6/leg  135/95     (taken from the floor)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531