Workout of the Day

deload

2-3 sets : up to 65%

• 1 clean pull
• 1 power clean
• 1 front squat
• 1 jerk

10 sets  : every : 90

• sets 1 – 4 :
  • 2 cleans + 1 jerk @ 65-70%
    • *1st clean, pause in catch 
• sets 5 – 6 :
  • 3 clean pulls @ 75%

• sets 7 – 10 : accessory
  • odd : 10 push press @ 50%
  • even : 10 RDL *use same weight

for time (18-min)

• 30/25 cal ski or row
• 10 power clean (135/95)
• 10 t2b
• 20/18 cal ski or row
• 8 power clean (155/105)
• 20 t2b
• 10/8 cal ski row
• 6 power clean (185/125)
• 30 t2b

deload

2-3 sets : up to 65%

• 1 snatch pull
• 1 floating snatch
• 1 ohs

10 sets  : every : 90

• sets 1 – 4 :
  • 2 snatch @ 65%
    • *focus on form & speed thru middle 
• sets 5 – 6 :
  • 3 snatch pulls @ 75%

• sets 7 – 10 : accessory
  • odd : 15 banded face pulls
  • even :60 plank hold (on hands)

14-min amrap

• 3 wall walks
• 12 alternating arm db snatch (50/35)
• 60 double unders

deload

• 2 sets : warm up
  • 5 behind neck press + 5 ohs
• 3 x 5 : pause ohs
  • *2 second pause @ bottom. focus on ROM & stability*
• 2 x 3 : ohs

5 rounds (16-min)

• 200m run
• 10 back squat (135/95) *off floor
• 10 bar facing burpees

deload

4 sets : up to 65-70%

• 1 clean pull
• 1 power clean
• 1 front squat
• 1 jerk

6 sets : every : 90

• 1 clean & jerk

*athlete choice: quality reps or max weight*

for time (18-min)

• 800m run
• 20 power clean (135/95)
• 400m run
• 10 squat cleans (185/125)
• 200m run

deload

4 sets : up to 65%

• 1 snatch pull
• 1 floating snatch
• 1 ohs

emom x 10 :

• 1 snatch  : starting @ 65%

*athlete choice: quality reps or max weight*

5 rounds : emom

1. 3 squat snatch @ 75%
2. 60 double unders
3. 9 burpees box jump overs
4. rest

deload

• 2 sets : warm up
  • 5 behind neck press + 5 ohs
• 4 x 5 : pause ohs
  • *focus on ROM & stability, not weight*

for time (18-min)

• 50/40 cal bike
• 50 back squats (135/95) *off floor
• 50/40 cal bike