Workout of the Day

Fitness

For time:
1000m Row
-then-
Three sets of:
21 Burpees
15 Toes-to-Bar
9 Push Press

 

Competition

A. Barbell WOD

B. For time:
1000m Row
-then-
Three sets of:
21 Burpees
15 Toes-to-Bar
9 Push Press

 

Barbell

A. 20 minutes working up to a Heavy Set:
Power Clean form the Floor
*9-10 attempts

B. 8-10 minutes, Drop-Off Sets:
3 x 2 Power Clean @ 85-87%
*Every 2 minutes

C. 20 minutes of Pulls
5 x 1 Clean Pulls with Negative (hitting positions 1,2,3) @ 100% of 1-RM Clean
*Use straps if needed. 

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