Workout of the Day
Strength Work
Take 15 minutes
6 Sets
1 Squat Clean + 4 Front Squats
Same weight across – 60-70% of 1 RM Clean and Jerk
Double Time
8 min AMRAP
1,200/1,000 M Row
___ Double Unders
Max Power Cleans
Fitness: 115/75 200 Singles
Performance: 155/105 100 Doubles
Athletes: Today we work on our technique with the clean and build strength in the front squat. Work up to a load that is hard but manageable for all 6 sets (60-70%) should be a good gauge. For the power cleans the weight should be heavier and done in single reps.
Drive
Strength Work
12 min EMOM
1: 10 Front Squats- no pause
2: :30 Superman to Hollow Hold (roll back and fourth between the two)
Double Time – Drive
4 Rounds: 3 min on 1 min off
30 Opposite knee opposite elbow mountain climber
___ Double Unders*
Max DB Power Cleans
*50 Double Unders or 100 Singles
