11.15.23 Workout of the Day

2022 Palmetto Bluff Buffalo Run Crew. Please check our members only FB page for all details & our discount code. You & your team need to sign up today before spots fill up!

Box Brief
This will be 1 RM test week for the Barbell side so be prepared to get after it.

Barbell
Strength: Power Clean
3-2-1-1-1-1-1
[Build to a heavy single or 1 RM]

Conditioning
For Time
30-20-10 reps of
Back Squat (135/95)
Lateral Burpee over bar
-300m Run after each set of Bar Facing Burpees-

Interval
Conditioning
For Time
10-20-30-40 reps of
DB Burpee Deadlift (50/35’s)
Calorie Ski or Bike
Wall Balls (20/14)

-Cash & out with 800 m run-

Female cals: 8-15-23-30