WORKOUT for Monday 12/19/2022
5 rounds of a 500m row for time, resting as needed between efforts
20:00 to establish a 1RM squat (front/back/overhead/etc)
Post slowest 500m and heaviest bar to whiteboard!
ENGINE for Mon 12/19
5 rounds for time:
9 hang power cleans
Today you must go unbroken for the hang power cleans AND the jerks. Use a weight that allows that to happen. Rx is usually 30/50/70kg.
BODYBUILDING for Mon 12/19
20-18-16-14-12-10-8-6-4-2 bench press, 12 barbell bicep curls between bench press sets