4241 Saturday 10/11/2025

A
30 cal row
1 round empty barbell DT
20 cal row
10 empty barbell over head squats
10 cal row
10 burpees over rower

*DT:
12 deadlifts
9 hang clean
6 jerk

B
Every 4 minutes for 16 minutes
4 cleans 155/105
3 cleans 175/125
2 cleans 185/135
1 clean 205/155

C
0:00 to 10:00

30/26 cal row
40 burpees over parallettes
30 overhead squat 100/70
40/36 cal ride

At 10:00

30/26 cal row
40 burpees over parallettes
30 overhead squats
40/36 cal ride
30 box clear overs 24/20

At 22:00

30/26 cal row
40 burpees over parallettes
30 overhead squats
40/36 cal ride
30 box clear overs 24/20
40 sandbag squats 100/70

Flow:

Work is shared burden with a partner. Rest in remaining time until next block of work.
*Target times: 6,8,10 for each section.