Workout of the Day
Strength
Front Squats (from the floor)
Take 12 minutes
3/3/3/3/3
(pause 3 seconds in the bottom of every rep- build in weight)
Workout
In 4 minute Window:
20 Hang Squat Cleans
200 m Run
In a 4 minute Window:
24 Front Squats
200 m Run
In a 4 minute Window:
28 Hang Power Cleans
200 m Run
Score = each 4 minute Window. (3 scores in SugarWOD)
Fitness: 95/65
Performance: 135/95
Athletes: For the strength today we will work on position in the bottom of the front squat and power to drive out of the hole. For the workout the structure is a little different. Usually it would be max reps of the movement after a run, but we reversed it today. Choose a load where you can get the barbell work done around 2:00. Score each section when you finish that 4 minute window.
Drive
Strength
12 EMOM
Min 1: 6 Front or Goblet Squats with a 3 second pause (go as heavy as possible)
Min 2: :30 Hollow Hold
Workout
In 4 minute Window:
20 DB Hang Squat Cleans
200 M Run
In a 4 minute Window:
30 Front Squats
200 M Run
In a 4 minute Window
40 Hang Power Cleans
200 M Run
Score = each 4 minute Window. (3 scores in SugarWOD)
