La Mesa Workout Blog

CHOOSE ONE:

#1
1000m Row
15 Deadlifts 95#/65#
12 Hang Power Cleans
10 Front Squats
8 Jerks
750m Row
12 Deadlifts 115#/75#
10 Hang Power Cleans
8 Front Squats
6 Jerks
500m Row
10 Deadlifts 135#/95#
8 Hang Power Cleans
6 Front Squats
4 Jerks
Post time.

#2
3 Rounds
400m Run
30 Russian KB Swings 53#/35#
10 Box Jumps 20″
15 Pull Ups
10 Burpees
Post time.

#3
Perform these two movements as a Super Set
5 Sets
5 Bench Press *AHAP
5 Weighted Pull Ups
Post loads.