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Open Gym:

  • 3 – 4 pm

Daily Challenge: “401k”

Format: 2 Tiers

Tier 1: Your Option, 5 Rounds

STRENGTH

5:4:3:2:1 Split Jerk

OR

ALL AROUND

6 Push Press
10 RKB Swings
5 Box Jumps
80m Run

Tier 2: 5 Rounds

5 KB Clean & Jerk (see video demonstration here)
200m Row

Notes:

  • Fast and explosive on the split jerk.
  • Hinge the hips, and pull the lawnmower on KB clean and jerks.
  • Over exaggerate the hinge of your hips on the KB swings today.  Think less squat and more throwing your butt straight back!

Outdoor Challenge: “Erroneous”

Format: Mixed Sets

10/s Renegade Row
10 Hurdle Hops
30 BW Squats
x6
——————
1:5 Bench Suicides
——————–
30 Russian twist
20 Sit-Ups
x3

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