Thursday – 081116

DSC_0853[1]

Say hello to Jon a.k.a. Gunther! Another new 6 a.m.’er. Jon has been crushing it in the mornings!

Strength
Push Jerk
Find your 3 rep max.

Workout of the Day
For time:
20 Squat cleans (225/153)
Rest 2 minutes, then 3 rounds of
21 Overhead squats (115/83)
15 Chest-to-bar pull-ups
9 Lateral burpee box jump overs (24/20)

The squat cleans need to be heavy.  You are CAPPED on the squat cleans at the 8 minute mark, leaving you at least 10 minutes to get through the 3 rounds.  The goal is to finish the squat cleans BEFORE 8 minutes though, don’t shoot to get capped.  Don’t forget you have that two minute rest afterwards so push hard through the squat cleans.  The overhead squats need to be a weight you can get through and not heavy enough that it causes you to fail any reps.  This whole workout is capped at 20 minutes.

Post your scores to the Whiteboard.