Workout of the Day

Fitness Level 1

A. 10 minutes of Clean Technique Practice

B. Five sets of:
5 Back Squats @ moderate-heavy
Rest 2-3 minutes

C. Every 5 minutes, for 15 minutes:
2 minutes to complete:
8 Lengths of Gym
8 Deadlifts
8 Front Squats

 

Fitness Level 2

A. Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (135/95lbs)
Minute 2 – 50 Double-Unders

B. Back Squat
Set 1 – 5 @ 70%
Set 2 – 5 @ 80%
Set 3-5 (3 sets) – 3 reps @ 85%+
Rest 2-3 minutes between sets

C. Every 5 minutes, for 15 minutes:
2 minutes to complete:
8 Lengths of Gym
8 Hang Cleans (95/65lbs)
8 Front Squats (95/65lbs)
*There will be 3 minutes rest between each set. 
**Cleans are full cleans. 

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