Stronger than Yesterday

Great week from all who came in…you make us proud!

Saturday, April 13th

“Dirty 30”

*This complex will take 30 minutes.  All weights will be established before the workout begins and whatever weight you use for the squat cleans will also be used for the deadlift.  The first portion you will have a set time to finish…if you finish before that allotted time is up you will rest.  Your score for the day will reflect the last 8 minutes of how many rounds you complete.  There is no rest between minute slots, once the clock starts it will not stop till it gets to 30*

Minutes 0 – 7

10 pullups

20 Wallballs

30 Pushups

40 KB Swings (1.5/1)

50 Abmat Situps

Minutes 7-17

On the Minute Every Minute for 10 min:

1 Squat Clean + 1 Front Squat + 1 Thruster (135/95)

Minutes 17 – 22

800m Run

Minutes 22-30

As Many Rounds As Possible of:

12 Deadlift (135/95)

35 Doubleunders