Workout of the Day

Fitness

A. Bench Press, 5 sets of 3-5 reps @ 31X1; rest 4 minutes

B. Every 4 minutes, for 16 minutes (4 sets of):
12 One Arm Kettlebell Rows
12 Banded External Rotations
12 Scap Pushups

 

Competition

A. Barbell WOD

B. Every minute on the minute, until failure (max 20 minutes):
3 Power Cleans (205/145lbs)
3 Front Squats
3 Jerks

 

Barbell

A. 20 minutes of Cleans: 
5 Singles @ 85%+
Every 3 minutes, aiming for no misses

B. 20 minutes of Squats:
Back Squat
1 x 3 @ 55%
1 x 3 @ 70%
4 x 3 @ 80-85%

C. Accessories/Additional Work (optional):
Pick 2-3
1) Medball Throws with partner, 2 x 5 underhand front & back
2) GHR, 4 x 7
3) Back Extensions, 4 x 7
4) Planks, 3 sets

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