09/04 – Cuban Sandwich
April 9, 202411/04 – Lobster Roll
April 11, 2024WARM-UP
8:00 AMRAP:
• 45-second Row
• 5 Clean Deadlifts (empty bar)
• 5 High Hang Muscle Cleans (empty bar)
• 5 Shoulder Press (empty bar)
• 10 Bird Dogs
STRENGTH
Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press
Set 1: 10+10
Set 2: 8+8
Set 3: 6+6
Set 4: 4+4
Set 5: 2+2
*Building Sets (Don’t exceed 65% of 1RM Power Clean)
WORKOUT PREP
1 set:
• 2 Burpee Over Rower
• 5/4 Calorie Row
• 2 Burpee Over Rower
ITALIAN SUB
FIRE
For Time (10min cap):
• 25 Burpee Over Rower
• 50/40 Calorie Row
• 25 Burpee Over Rower
WATER
• 20 Burpee Over Rower
• 40/32 Calorie Row
• 20 Burpee Over Rower
EARTH
• 15 Up Downs
• 30/24 Calorie Row
• 15 Up Downs
