workout of the day

Wednesday 061004


Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.

Coach and Sage Burgener. In the landing position of the split jerk the front knee is above or slightly behind the ankle; the hands, crown of the head, spine, and hips are in perfect alignment; and the back heel is up, even turned out slightly, with a slight bend in the back knee.