Workout of the Day


October 3, 2019

Sport

A: Clean and Jerk (4x3 @ 60%)

*3(1+1)
*3 min rest b/t sets

B: 3-way Shoulder Raises (3x30 [10 each])

Front/Lateral/Bent

*90 sec rest b/t sets

C: Metcon (Time)

For time:
100 DUs
Then...
21-15-9
KB Swings 53/35
Ring Dips
Then...
100 DUs


Performance

A: Power Jerk (4x5 @ 65%)

*2 min rest b/t sets

B: 3-way Shoulder Raises (3x30 [10 each])

Front/Lateral/Bent

*90 sec rest b/t sets

C: Metcon (Time)

For time:
100 DUs
Then...
21-15-9
KB Swings 53/35
Ring Dips
Then...
100 DUs