THURSDAY 7 September 2023

Warm-up
AMRAP 8
10 Air Squat (1sec pause)
10 Ring Row
10s Rope hang
10 hang power clean (Bar)
10 Front squat (bar)
10 Push press (bar)

S&T
Every 4:00 minutes, 4 Sets
Complete
1 “Clean and Jerk Complex”
1 Rope climb

“Clean and Jerk Complex”
Power Clean
1 Floating Squat Clean
2 Split Jerks
(unbroken)
https://www.youtube.com/watch?v=mRUdjX2qag0
Start at moderate weight and work up

Workout
“Mojo Dojo Casa House”
3 Rounds for Time
21 Wall Balls 10/7
15 Power clean (40/30)
9 Bar Muscle-Ups scaling: C2B/pull-up/jumping PU/Ring row

Warm-up
2x

10 push-up

10 Supermans

10 ring row

10 Bend + bow

S&T

Accumulate:

1:30 dead hang

1:30 wall sit

Workout

7-9-15

DB Push-ups Scaled: push-up/incline push-up

DB Renegade Rows L+R =1 Scaled : BOR

9-15-21

HR Push-ups

Ring Rows