Workout of the Day


July 2, 2019

Sport

A: Front Squat (10 | 8 | 5 | 3)

**Half-kneeling hip flexor stretch in b/t sets - 3x10**

*8 reps @ 63%
*6 reps @ 68%
*5 reps @ 73%
*3 reps @ 78%

*2-3 min rest b/t sets

B: Metcon (6 Rounds for weight)

Power Clean OTM - 6x2

*x2 reps, on the minute for 6 total sets

C: Metcon (Time)

For time—
100 DUs
then...
21-15-9:
KB Swings 53/35
Pull Ups
then...
100 DUs


Performance

A: Front Squat (10 | 8 | 5 | 3)

**Half-kneeling hip flexor stretch in b/t sets - 3x10**

*8 reps @ 63%
*6 reps @ 68%
*5 reps @ 73%
*3 reps @ 78%

*2-3 min rest b/t sets

B: Metcon (6 Rounds for weight)

Power Clean OTM - 6x2

*x2 reps, on the minute for 6 total sets

C: Metcon (Time)

For time—
100 Single Unders
then...
21-15-9:
KB Swings 35/26
Ring Rows
then...
100 Single Unders