For time: 1600m Run 15-12-9 HSPU K2E Box Jump 30/24
Work up to a top end set on each exercise at the prescribed reps: Front Squat 3-3-3-3-3 DB Thruster 7-7-7-7-7 KBS 11-11-11-11-11 MB Sit-up 15-15-15-15-15
For time: 5k Row *If you don’t have a 2k Row time on the record board, do a 2k!
Fran For time: 21-15-9 Thruster 95/65 Pull-up
For time: 500m Row 30 Bench Press (bodyweight) 1000m Row 20 Bench Press 2000m Row 10 Bench Press
Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Back Squat 1 Rack Jerk
1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *you may partition the Pull-ups, Push-ups and Squats.
8:00am Track Workout at Marcos de Niza High School 200-400-600-400-200 1:3 Work to Rest 11:00am Grand Canyon State Games Weightlifting Championships 916 E Baseline Rd. Suite 130 Mesa, AZ 85204 8:00pm Beer Social at Santan Brewery 8 South San Marcos Place Chandler, AZ 85225 (480) 917-8700
For time: 500m Row 21 HSPU 21 T2B 500m Row 15 HSPU 15 T2B 500m Row 9 HSPU 9 T2B 500m Row