Workout of the Day
Strength
Take 5 minutes to build up to a heavy Clean, then:
1 Clean every minute for 7 minutes
*Athletes, this should be 90% or more of your 1 RM Clean and Jerk
Clean Whistle
30 Front Squats
400 M Run
30 Back Squats
400 M Run
Fitness: 95/65
Performance: 115/75
Athletes: We are continuing our Monday pattern of going heavy with our cleans and hitting a fast and aggressive second piece. For the workout do your best to hit the squats in 1-3 sets. The workout should be sub 10 minutes.
Drive
Strength
10 Weighted Jump Squats
10 Single Arm Rows (each arm)
:30 Plank
4 Rnds (not for time)
Clean Whistle (Drive)
14 minute AMRAP
400 M Run
20 Goblet Squats
30 Air Squats
30 Flutter Kicks
20 Goblet Lunges
400 M Run
