7.14.26 Workout of the Day

Happy Birthday Mark, Shelby & Alex.

Barbell
Strength
Push Jerk
5-5-5

Conditioning
On the every 3:00 x 5
10 Power Clean (115/80)
10 Lateral Burpees Over Bar
15 Toes to Bar or 20 Abmat Sit-ups

Barbell Pump Finisher
EMOM 12 (:30/:30)
Min 1: Bicep Curls
Min 2: Strict Press
Min 3: Romanian Deadlift

Interval
Conditioning
AMRAP 3 x 8 sets
18/14 Calorie Echo Bike or 300 m run
20 DB Hang Snatch (50/35)
Max Distance Single Arm DB Overhead Walking Lunge (50/35)
Rest 1 minute between sets

Midline Finisher
4 sets for quality
10 DB Side Bends (each arm)
10 DB Pull-Thrus (each arm)
:30 Second Low Plank