Justine at Ranch Wars 2.
WORKOUT OF THE DAY
Fitness
1. Push Jerk – 5×3, climbing, heavier than last week!
2. AMRAP 10
20 Hollow rocks
15 Hang Power Cleans 115/75
10 Burpees over bar
Performance
IN CLASS:
1. Strict Press – 5×3 @82.5%
Last set is Almost Max Effot; leave 1 in the tank.
2. AMRAP 10
20 Hollow rocks
15 Hang Power Cleans 135/95
10 Burpees over bar
BEFORE OR AFTER CLASS:
3. Deadlift – 5×3 @82.5%
Last set is Almost Max Effot; leave 1 in the tank.
4. Accessory Circuit – 3 Rounds
5 Suitcase Deadlifts – Left Arm
100ft 1-arm Farmers Carry
5 Suitcase Deadlifts – Right Arm
100ft 1-arm Farmers Carry
15 Back Extensions
15 GHD Situps
15 Supinated Barbell Rows