Warm-up:
3 Rounds
200m Run
5 Squat Thrusts (Burpees w/out Push-up)
10 Wall Squats
15 PVC Pass-Thrus
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Clayton”
5 Rounds
26 DB Snatches (35/25#)
11 Cal Row
5 Barbell Complex (95/63#)
Every 5 Min, Stop and complete 20 DU’s (x3 Singles)
*Complex is 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Push Press
*Each Complex has to be unbroken…No RX if you put down the bar.
Or
“Dork”
6 Rounds
60 DU’s (x3 Singles)
30 KBS (53/35#)
15 Burpees
