Sept 4 Bear

Without dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively put down the bar. Rest. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

There is no time limit for this progression. It’s a strength and tenacity workout. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back, your chest, or in your hands (bent over resting) – it may not rest on the ground.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Sept 3

5×1000 @ T pace* w/ 2 min rest
4-miles @ E pace*

*see Training Paces based on VDOT

Aug 21 Hello Dolly

Team workout.
Teams of TBD will move the dolly TBD distance with one person in “wheel barrow” – plank position with feet on the dolly and pulling with arms only. Other team members are to walk along side carrying 45lb plate flat in front at the waist. Team members can switch exercises as much as needed but must stay in order. The return trip will be performed with over head dolly lunges (wheels up). Other team members will be walking, carry their plates under one arm. Switch as much as needed.

There are 3 dollys and this will be a race for time.

Maybe bring some gloves.