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  • Writer's pictureMary Bozarth

Thursday 9/23

Part 1: "BLUE COLLAR" [RX]

Part 1 [0:00 - 20:00] 3 Rounds For Time: 400 Meter Run 20 KIPPING Pull-ups 10 Power Cleans (135/95) *Completed Individually* *Score = Time it takes to complete the workout

Part 2: [RX & RX+] Build to A Heavy Power Clean with A Team of 3

[20:00 - 32:00] Team of 3: Build to a Heavy Power Clean *Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell

MOBILITY 2:00 Thoracic Foam Roll 1:00 Thoracic Opener 2:00 Lat Foam Roll

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Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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