Workout of the Day

Fitness

A. Five sets of:
5 Back Squats – as heavy as possible
Rest 3+ minutes
*If this is your second day back training keep it lighter. 
**Can be either straight sets, or increasing in weight. 

B. AMRAP in 12 minutes of:
12 Box Jumps
24 Kettle Bell Swings
50 Double Unders or 100 Single Unders

 

Competition

A. Five sets of:
1.1.1 Power Clean & Jerk
(rest 10 seconds between singles)
Rest as needed

B. Back Squat
Set 1 – 5 @ 65-70%
Set 2 – 3 @ 75-80%
Set 3 – 1 @ 85-90%

C. Every three minutes, for 15 minutes (5 sets):
3 Back Squats @ 90%

D. Three sets for times of:
6 Ground to Overhead (185/135lbs)
12 Box Jump Overs (24/20”)
24 Kettlebell Swings (70/53lbs)
50 Double Unders
Rest 3 minutes

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