Workout of the Day

Fitness

A. Clean Specific Warm-Up

B. 15 minutes to complete, six sets of:
1 Hang Clean Pull + 1 Hang Clean + 1 Clean
Rest 90 seconds
*Increasing in weight. 
**After the six sets, if you are feeling good, work up to a heavy single clean for today (power or full), NO MISSES. 

C. 20 minutes to complete:
Four sets of:
6 Back Squats
Rest 2-3 minutes
*Same weight for all sets. 

D. AMRAP in 10 minutes of:
10 Burpees
20 Wall Balls

Competition

A. Barbell WOD

B. Three sets of:
5 Snatch (touch & go) @ 65-70%
Rest 90 seconds
*Full squat. Add 5-10lbs from last week. 

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Deficit Handstand Pushups (4”    
Minute 2 – 50 unbroken Double-Unders
Minute 3 – 15  Toes-to-Bar

D. AMRAP in 10 minutes of:
10 Burpees
20 Wall Balls (20l/14lbs)
-then-
3000m Row @ 80%

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