Daily Challenge

“Dirty30”
Format: Benchmark Challenge

10 BW Squats
10 Pushups
10 Sit-Ups
(20 min. AMRAP)

Specialty

Barbell
12p (MB)

First,
20 minutes of split jerk singles @ 90%
—
Then,
20 minutes of clean singles @ 90%

Shred
6a (CP)

45 min cap:
100 OH swings
100 goblet squats
100 situps
50 pushups
50 DB snatch
50 v-ups
30 KB lunge jumps
30 plate deck squats
30 half hell trots (no lunges)
*in order, every time you break 100m run with 3 burpees at the door in and out. which includes transition between movements.

Skills
[TBD]
5:30 (MB)

Deadlifts
5×5 bar path/stance optimization
—–
5×3 wedge breaks
—–
5×6 banded deadlifts