Workout of the Day
Strength Work
Clean 3/3/3/3/3/3/3
First clean of each set has a 2 second pause below the knee
2 Sets – 65%
2 Sets- 70%
2 Sets- 75%
1 Set- 80%
Hang Time
12 Hang Power Cleans
50 Air Squats
3 Rnds
Fitness: 18 Hang Power Cleans (95/65)
Performance: 12 Hang Power Cleans (185/125)
Athletes: As we continue to work on our cleans stay focus on your position as we build strength. Use that first rep with a pause to ensure the bar is close and your hips are in the correct spot. For the second piece the weight is heavy for performance and lighter for fitness. The goal is to hit a different stimulus for each track. Performance focusing on load and strength, fitness focusing on endurance and speed.
Drive
Strength
:30 at each station
Weighted Split Squats (R)
Weighted Split Squats (L)
Russian KB Swings Rest
5 Rnds
Workout
Every 3 minutes for 12 minutes
10 Single Arm Thrusters (each arm)
20 Crossbody Mountain Climbers
Max Double Jumps
