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11/4/17 New You Challenge Wk4 D3

November 3, 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)

4x8 (increasing weight if form is good)

 

GENERATOR 30:00-40:00
6 Rounds :45work/:45rest
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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