Saturday 081118


IRON HANDS BARBELL CLUB
1) Power Clean – Max for Day, 4×2 @ 80%
2) Snatch Balance – Max for Day, 80% of that 2×2
3) Clean High Pull – 4×3 @ 70%
4) 4×15 GHD Sit-Ups; 1 min. rest between
Workout of the Day:
Dirty Dozen meets The Filthy 50
With a Partner for time…
200m Run (together)
26 Clapping Push-Ups
200m Run (together)
26 RKB Swings 1.5/1
200m Run (together)
26 Sit-Ups
200m Run (together)
26 Deadlifts 135/95
200m Run (together)
26 Air Squats
200m Run (together)
26 Toes to Bar
-Then-
50 Box Jump, 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 1.5/1
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders
*split reps evenly, work/rest except for the run.
*45 min. cap.
Endurance:
Swim 2K @ 85% of 2K TT

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