Workout of the Day

Fitness

A. Clean Specific Warm-Up

B. Eight sets of:
1 Power Clean + 1 Full Clean
Rest 2 minutes 

C. Four sets of:
3 Back Squats @ 80-85%
Rest 4+ minutes
*During rest time may practice pull-ups. 

D. For max reps:
Tabata Deadlifts
Tabata Pull-Ups or Ring Rows
Tabata Front Squats
Tabata Double-Unders

 

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 max reps:
Tabata Deadlifts (185/135lbs)
Tabata Pull-Ups or Ring Rows
Tabata Front Squats (135/95lbs)
Tabata Double-Unders

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