Warm Up
200M Run
250M Row
10 Lunges
5 Strict Pull Up
10 Lunges
10 KB Swing
10 Goblet Squat
7 Kipping Pull Up

– Banded Lat Pull
– Ankle Distraction

Met Con
3 Rounds For Reps Of:

1 Min Back Squat (135/95#)
* 1 Min rest
1 Min Chest 2 Bar Pull Up
* 1 Min rest
1 Min Power Clean (135/95#)
* 1 Min rest

Jeremey – 145 Rx
Char – 116 Rx

The power cleans really got me. I was getting roughly 20-25 reps on the back squat, 15 reps on the chest to bar, and 10 on the power clean each round.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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