Workout of the Day

Fitness

A. Clean Specific Warm-Up

B. Take 20 minutes to work up to today’s Power Clean Triple

C. For time:
15 Power Cleans (135/95lbs)
200m Run
10 Power Cleans (135/95lbs)
200m Run
5 Power Cleans (135/95lbs)
200m Run
*Scale Level 1: Hang Power Cleans
**Scale Level 2: Med-Ball Cleans

 

Competition

A. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2: 45-55%
*Sets 3-4: 55-65%
*Sets 5-6: 65-75%
*Sets 7-8: 75-85%
*Sets 9-10: 85-90%
*Sets 11-12: 90+%

B. Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2: 45-55%
*Sets 3-4: 55-65%
*Sets 5-6: 65-75%
*Sets 7-8: 75-85%
*Sets 9-10: 85-90%
*Sets 11-12: 90+%

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Do not exceed 95% on your back squat. 

D. For time:
15 Power Cleans (205/135lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

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