Workout of the Day
Strength
From the RACK
Split Jerk 2/2/2/1/1/1
3 sets at 100% of clean and jerk
3 sets at 110% of clean and jerk
Goldfish
200 M Run
40 Single Arm DB Push Press
15 Burpees
3 Rnds
12 minute time Cap
Athletes: Today we try to go over 100% of our clean and jerk on a jerk from the rack. This will enable us to hit heavier loads coming out of the clean. The second piece is aggressive with the cap. Push the speed to finish under the cap.
Drive
Goldfish – Drive
12 KB Sumo Deadlift High Pull
15 KB Swings
21 Burpees
Rest 2 minutes
3 Rnds
Core Finisher
:30 Flutter Kicks
:30 Hollow Hold
:20 Side Plank
:20 Side Plank
:20 Rest
5 Rnds
