Workout of the Day

Fitness

A. Power Clean + 2 Front Squats, build to today’s heavy set

B. 5-10-15-10-5 rep rounds for time of:
Power Clean (135/95lbs)
Box Jumps (24/20”)
*10 minute time cap. 

 

Performance

A. Movement Prep
- 5 High-Hang Clean + 5 Hang Cleans + 5 Cleans

B. Hang Clean + Clean, 4 sets of 1 rep @ 75-85%

C. Fitness WOD

D. Front Squat @ 20X1, 4 sets of 3 reps; rest 3+ minutes
*During rest, perform 3-5 Challenging Ring Dips. 

 

Competition

Strength and Gymnastics
A. Deadlift, 4 sets of 4 reps @ 75-80% (SPEED); rest 3 minutes
*During rest, perform 3-5 Challenging Ring Dips.

B. Bench Press, build to today’s heaviest set of 5 reps @ 31X1; rest as needed

Weightlifting
C. Every minute, on the minute, for 7 minutes:
1 Hang Clean + 1 Clean + 2 Jerks
*Straight weight. 
**Moderate (nothing over 60%). 

D. 2 Cleans + 1 Jerk, 5 sets of 2 reps @ 75-85% of 1-RM C&J; rest 2-3 minutes

Conditioning
E. Fitness WOD

 

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