We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Workout 11.15.21

Warmup
Warmup clean and jerk
Then:
Every 2:00 for 7 rounds
2,2,1,1,1,1,1 Pause (at knee) clean and jerk

5 sec pause each rep. Percentages ideally go 
70-75% for 2s
80+% for 1s
Workout
15:00 AMRAP
1 round of Cindy
20/15 cal row

Cindy is: 5 pullups, 10 pushups, 15 air squats
rx+ 1 round of Mary
Mary is: 
5 hspu
10 alt pistols
15 pullups

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.