Workout of the Day

Fitness Level 1

A. Six sets of:
1 High-Hang Clean + 1 Hang Clean + 1 Clean

B. Six sets of:
3 Front Squats + 1 Jerk
*Use technique as limiter. 

C. Same as Level 2
*Out of Rack. 

 

Fitness Level 2

A. Muscle-Up Progressions 
3 x 20 Kip Swings
3 x 10 Box Extensions
3 x 10 Seated Banded MU
OR 
Gymnastics Strength
3 x 5-8 Dips
3 x 5-8 Pull-Ups or Variation

B. Six sets of:
2 Cleans + 1 Jerk @ 80%+

C. For time:
10 Front Squats (135/95lbs)
20 Burpees Over-the-Bar
8 Front Squats (155/105lbs)
16 Burpees Over-the-Bar
6 Front Squats (185/125lbs)
12 Burpees Over-the-Bar
4 Front Squats (205/145lbs)
8 Burpees Over-the-Bar
2 Front Squats (225/155lbs)
4 Burpees Over-the-Bar

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