"THE SWEET ESCAPE"

with an empty barbell

  • 0:15 Good Mornings
  • 0:15 Back Squats
  • 0:15 Elbow Rotations
  • 0:15 Strict Presses
  • 0:15 Stiff Legged Deadlifts
  • 0:15 Front Squats
  • 3 Strict Presses, Pausing overhead

PART 1: Strict Press:

  • Build to a Heavy Single

    *Score = Heaviest Load

     

PART 2: "The Sweet Escape”

For Time:

  • 15 Unbroken Clean & Jerks
  • 3,000/2,400 Meter Bike Erg

    Rest 3 Minutes

  • 12 Unbroken Clean & Jerks
  • 3,000/2,400 Meter Bike Erg

    Rest 3 Minutes

  • 9 Unbroken Clean & Jerks
  • 3,000/2,400 Meter Bike Erg

[Every Break]:

  • 500/400 Meter Penalty Lap

    Barbell: (61/43)

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

2-3 Sets:

  • 12-20 Strict Handstand Push-ups

    Rest 1 Minute Between Sets