Friday, April 18th, 2025
Weightlifting
Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks
Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
Workout of the Day
“Chrono Shift”
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
Optional Accessories
3 Sets: For Quality
10/10 Single Leg Barbell Hip Thrust
8/8 Side Plank Banded Rows
:30 Hollow Hold
