Workout of the Day


January 14, 2019

Sport

A: Clean complex: 2x(3+3+3)

Halting Clean DL + Tall Muscle Clean + FS + Tall Jerk

B: Clean and Jerk (5x3 @ 65-70%)

*2-3 min rest b/t sets

C: Metcon (AMRAP - Rounds and Reps)

Tabata: alternate between...
1. Squat Jumps
2. Lunges (bodyweight)
for 8 rounds

90 sec rest then...

5 minutes:
10 S2OH 95/55
10 Renegade Row 45/35
10 Sit Ups

*Add tabata reps to total


Performance

A: Power Jerk: 5x5

*2-3 min rest b/t sets

B: Back Rack Lunge (3x10 [5 each side])

*2-3 min rest b/t sets

C: Metcon (AMRAP - Rounds and Reps)

Tabata: alternate between...
1. Squat Jumps
2. Lunges (bodyweight)
for 8 rounds

90 sec rest then...

5 minutes:
10 DB Push Press 35/25
10 Renegade Row 25/15
10 Sit Ups

*Add tabata reps to total