Workout of the Day

Fitness

A. Clean Specific Warm-Up

B. Five sets of:
1 Hang Clean + 1 Power Clean + 1 Jerk
Rest 2 minutes
*Working up to today’s heaviest set. 

C. Five sets of:
3 Front Squats
Rest 2-3 minutes
*Straight weight, as heavy as possible. 

D. “Fran”

 

Competition

A. Barbell WOD

B. Four sets of:
2-8 Muscle-Ups + 5-8 Ring Dips
Rest 30 seconds
15-30 second L-Sit
Rest 2 minutes

C. For total time: 
“Fran”
-rest 5 minutes-
Three sets of:
500m Row
15 Burpees Over-the-Rower
-rest 5 minutes-
EMOM on 10 minutes:
21 unbroken Double-Unders
7 Toes-to-Bar

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