WEDNESDAY 220302

The “J-Bird”

Every 3:00 for 21:00 (7 rounds)

0:00 – 1:30 = Run 300 Meters (Sprint!)
1:30 – 3:00 = 1 round of “J-Bird”

• 1 Power Clean
• 1 Hang Squat Clean
• 4 Alternating Lunges
• 4 Shoulder to Overhead

Continue this sequence for 21:00 (7 rounds of each event)

Note: This is a complex favored at SEALFIT, and it’s a good one! Today we are making it even more challenging by adding the sprint. Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all eight rounds. Compare today’s workout to 19 May 2021.

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