Strength
1A) 3×6-8 Romanian Deadlift @30X1
– rest 60 seconds –
1B) Max reps Rings Dips @20X1
– rest 60 seconds –
Conditioning
For time:
- 1000m Row
- 30 Hang Power Cleans (135/95)
- 50 Wall Ball (20/14)
Special Event: Farewell Coach Emily
Warm-up starts at 5:45 p.m. & the workout starts at 6:00 p.m. The warm up period is REQUIRED to participate in the workout.
The Outlaw Total
With a 50:00 running clock:
0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
Score is total pounds of best effort in each snatch, C&J, & 3RM FS plus total reps from “Cindy” portion.
Post-workout beers at Three Notch’d! Join us starting around 7:30 p.m.