170902

McKenna and Macie Johnson

Workout of the Day for 8am, Saturday, September 2nd, 2017:
Pause Front Squat:
3 sets of 5 reps with 50% using a 7 second pause

High Hang Clean:
3 x 3 @ 65% 1RM
3 x 2 @ 70% 1RM
3 x 1 @ 75% 1RM

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, September 2nd, 2017:
In Teams of 2:
Row 1500M, or Run 1 Mile
—Then:
2 Rounds:
30 Squat Clean @ 60% 1RM
30 S2OH
—THEN:
2 Rounds:
45 Burpee
15 Muscle-Up
—Then:
Row 1500M, or Run 1 Mile