Daily Challenge

“Mr. Tan”
Format: Timed Challenge

First, To Test Yourself.
5-10-15-10-5 OH KBS (35#/53#)
200m Run on Odd
200m Row on Even
(5 Total Rounds)

Then, Once Cooled Down, For Extra Credit.
Handstand Taps

Scaled A:
5-10-15-10-5 OH KBS (weight of your choice)
200m Run Every Round

Scaled B:
5-10-15-10-5 RKB Swings
200m Run Every Round

Rowing will be strictly reserved to those who have built up the ability to maintain form under stress and fatigue. Otherwise, we do not want to establish bad habits.
 

Specialty Classes

Barbell
12p (CP)

First,
5×3 Hip Cleans @ 60 – 75%
—
Then,
Clean and Jerk Practice for Time Remaining

Shred
6a (PB)

4 workouts, timed individually. 2 min rest between each. 50 min cap.

Workout 1:
10-1
KB SDHP
Burpee bar touch

Workout 2:
50 DB Clean n Jerks with 2 Forward Lunges

Workout 3 :
2,000m Row

Workout 4:
4 rounds
45 DU/90 singles
15 plate leg raise

Mobility
5:30 (PB)

Topic:

[Front Rack & Overhead Positioning]