Workout of the Day
Strength Complex
Every :90 for 7 Rounds (10:30):
Clean with lift off pause (mid-shin)
Hang Clean with pause above the knee
Drop the Bar
Full Clean and Jerk
60-65% of 1 RM (this is a deload week)
Daffy Duck
9 Cleans
15 Air Squats
3 Rounds
right into
9 Jerks
15 Air Squats
3 Rounds
Fitness: 95/65
Performance: 115/75
Athletes: We are finally in our deload week! Dial in your form with this long complex. Focus on positions in the pauses for the complex, then we have a fast and furious metcon to round out the day!
Drive
4 min AMRAP
20 Single Arm DB Clean
20 Air Squats
1:00 Low Plank
4 min AMRAP
20 Single Arm DB Push Press (10 each arm)
20 Lunges
1:00 Low Plank
2 Rnds
