Workout of the Day


September 21, 2018

## Sport _**A: Clean and Jerk (75%x2, 80%x1, 85%x1x3)**_ *That's 3 SETS OF 1 NOT 1 SET OF 3 *2.5 minute rest b/t sets _**B: Seasaw DB Bench Press (3x10 [5 each])**_ Left arm, right arm, alt. *90 sec rest b/t sets *Beat what you did last time _**C: Metcon (AMRAP - Rounds and Reps)**_ _12 minute AMRAP:_ 8 pull ups 30 flutter kicks 20 Russian Twists (20/14) 1 Gym length Bear crawl ## Performance _**A: Push Press (70%x5, 75%x4, 80-85%x2x3)**_ *That's 3 SETS OF 2, NOT 2 SET OF 3 *2 minute rest b/t sets _**B: Seasaw DB Bench Press (3x10 [5 each])**_ Left arm, right arm, alt. *90 sec rest b/t sets *Beat what you did last time _**C: Metcon (AMRAP - Rounds and Reps)**_ _12 minute AMRAP:_ 8 Jumping pull ups 30 flutter kicks 20 Russian Twists (20/14) 1 Gym length Bear crawl