08.10.2022 | REST DAY

REMEMBER.RESTORE.RESET.

3 Rounds for time of:

12 Hang Power Cleans, 95/65

12/8 Calories, Air Bike

-Rest 3 minutes, then…

3 Rounds for time of:

9 Hang Power Cleans, 95/65

9/6 Calories, Air Bike

Or use a 40% of 1RM

One Sled Push

5 calorie Row

20 minutes

F3| MOBILITY.MECHANICS

Every 3 minutes for 4 cycles:
The Bella Complex
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead or

1 Thruster

“Nancy”

5 Rounds for time of:

400m run

15 Overhead Squats, 95/65

3 Rounds:

20 Double-under

60 Single Turn

3 Floor Pulls

10 GHD Situps

08.03.2022 | REST DAY REMEMBER.RESTORE.RESET

For time:

20-15-10

Wallball Shots, 20/14

Dumbbell Push Press, 35/20s

Back Squats, 60-70% 1RM

21-15-9 reps for time:

Deadlift, 225/155

Chest-to-bar Pull-up