Workout of the Day

Fitness Level 1

A. 10 minutes of Clean Technique Practice or Burgner Warm-Up for Clean

B. Take 20 minutes to Establish a Moderate Single Deadlift

C. AMRAP in 10 minutes of:
10 Hang Power Cleans
20 Double-Unders or 60 Single Unders

 

Fitness Level 2

A. Specific Warm-Up (for Clean)
5 Down and Up
5 Elbows High
5 Scarecrow Catch Drill
5 High-Hang Power Clean
5 Hang Power Clean
5 Power Clean
*5 minutes to complete. 
**May be done as a group. 

B. Deadlift
Set 1 – 5 @ 50%
Set 2 – 5 @ 60%
Set 3 – 3 @ 70%
Set 4 – 2 @ 80%
Set 5 – 1 @ 90%
Set 6-8 – 1 @ 90%+
Rest 2-3 minutes between sets

C. For time:
10 Power Cleans (135/95lbs)
50 Double-Unders
8 Power Cleans (155/95lbs)
40 Double-Unders
6 Power Cleans (185/95lbs)
30 Double-Unders
4 Power Cleans (205/95lbs)
20 Double-Unders
2 Power Cleans (225/95lbs)
10 Double-Unders
*10 minute time cap. 

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