9.5.25 Workout of the Day

The Friday 630 AM

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength [Deload Week]
Squat Clean
2-2-2-1-1-1

Conditioning
Option 1: Individual
3 sets for time
9-6-3
Clean and Jerk (95/65)
Burpee Box Jump Over (24/20)
-rest 3 minutes-

Option 2: Team of 2
3 sets for time
18-12-6
Clean and Jerk (95/65)
Burpee Box Jump Over (24/20)

-One works, one rests, partition evenly.-

Interval
Conditioning
Option 1: Individual
10 RFT
10 DB DL (50/35’s)
10 Wall Balls (20/14)
100 m sprint
-rest 1:00 minute-

Option 2: Team of 2
10 RFT
20 DB DL (50/35’s)
20 Wall Balls (20/14)
100 m sprint

-Run together, partition reps evenly.-

Strength & Core
5 sets for quality
10 DB Renegade rows (50/35)
10 DB Pull Throughs
10 DB Glute Bridges