MONDAY 9.30.24

Strength

Thruster (from rack)

5x5 increasing weight

AMRAP in 15:00 (ladder style):

5/4 Calorie row

1 Barbell complex (115,80) RX+(135,95)

10/8 Calorie row

2 Barbell complex (115,80) RX+(135,95)

15/12 Calorie row

3 Barbell complex (115,80) RX+(135,95)

…etc.

*Barbell complex: 3 power clean (touch & go) + 3 front squat + 3 shoulder to overhead. (All 9 reps must be competed unbroken.)

Accessory strength

Body weight skull crusher

4x12-15 (hands on barbell)