Workout of the Day
Strength
3 Negatives (2 second pause at 90 on each rep)
10 Leg Raises (laying flat on the ground)
6 Rounds
Workout
For 14 minutes
Even Minutes:
9 Sit ups
10 Hand Release Push ups
Max Power Cleans
Odd Minutes:
Rest
Fitness: 95/65
Performance: 185/125
Athletes: The fitness track is meant to be more of an endurance based track that is why they weight is lighter. Go for reps. The Performance track has more of a strength bias. Go heavy if you are following that track. Singles would be the goal today. Try to hit 2-5 per minute.
DRIVE
200 M Run
14 KB Swings
12 Split Stance KB Chop and Lift (6 per side)
10 Hand Release Push ups
20 min AMRAP
