6.08.2017

 In Workout of the Day

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • RDL x 5 (45/35lbs)
  • Hang Power Clean x 5
  • Front Squat x 5
  • Push Press x 5
  • Thruster x 5

A. 5 Sets

  • Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats
  • Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats
  • Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats
  • Set 4 – 4 Power Cleans (85% of 1RM PC) + 2 Front Squats
  • Set 5 – 5 Power Cleans (88% of 1RM PC) + 1 Front Squat

Rest 2 minutes between sets.

B. For time:

  • Thruster x 10 (115/75lbs)
  • Burpee Box Jump Over x 1 (24/20″)
  • Thruster x 9
  • BBJO x 2
  • Thruster x 8
  • BBJO x 3
  • Thruster x 7
  • BBJO x 4……
  • Thruster x 1
  • BBJO x 10

14 minute cap.

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