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8/11/17 New You Challenge Wk4 D3

August 10, 2017


WU - 0:00-12:00

1 Mile Run (make a left on Columbus until you reach the 63rd st sign, 

that's 800M, so two times)



PRACTICE 15:00-30:00

Front Squat (explanation)
Front Squat 4x8 (increasing weight if form is good)


GENERATOR 30:00-40:00
:45work/:45rest x 6 rounds
15 BB Thruster 22/33/44 (power clean first rep then thruster the rest,

with great form use the heaviest weight of the three that can be finished in :45)


Battle 40:00-55:00
(Group of 3)
100 Deadlift 99/77lbs
100 Single Arm DB Push Press 20/15 (total)
(only one person can work at a time)

Cap 12

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