Fitness
For load:
Seated Row 15-12-10-8
(make consistent increases)
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
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Competitor
3 rounds for time:
20 Calorie Ski Erg
20 Calorie Assault Bike
20 Calorie Row
(rest 2:00 between rounds)
For time:
12 Clean 135/95
9 Clean 185/125
6 Clean 225/155
3 rounds for load:
15 Leg Press
15 Leg Extension
15 Super Squat
(alternate rounds with a partner)
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Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Deadlift 3-3-3-3
Super Squat 15-12-10-8
Hip Thrust 15-12-10-8
Back Extension 15-15
(add weight if ready)
“Protecting the rights of even the least individual among us is basically the only excuse the government has for even existing.”
~Ronald Reagan
