Warm-Up | Performance
Two sets of:
Run x 200m
Passive Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm

Followed by…

Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep


“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout – the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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March 25, 2024 10:22 am

Modified to a one man team: changed workout to a 20 minute AMRAP
35 rounds

Mike Slagle
Mike Slagle
March 24, 2024 12:20 pm

Strict Cindy from Friday.
18 rounds which is a pr. I treated it as an emom for as long as I could which was 12 minutes.

March 23, 2024 2:18 pm

Complex @85/105/115/125/135/145
C&j @125/135/145/155 xjerk

2:15 complex/run x12=55 complexes

Mike Slagle
Mike Slagle
March 23, 2024 11:19 am

10k Saturday.
6k run
4K row
Both done at a zone 2 HR pace.

March 23, 2024 5:10 am

It was just me so I went For 60 reps,

Sub running by 250m ski (due to try no so much impact) every time I break (30kg bb)


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