Warm Up
Row or Bike 2 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- Air Squat x 10 @ 31X1
Then 2 Rounds of:
- Alt Elbow Rotations x 10
- Hang Power Clean x 5
- Front Squat x 5
Workout of the Day
Performance
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 6
- BBJO x 5
- Thruster x 5
- BBJO x 6
- Thruster x 4
- BBJO x 7
- Thruster x 3
- BBJO x 8
- Thruster x 2
- BBJO x 9
- Thruster x 1
- BBJO x 10
14 minute cap.
GPP
A. 4 Sets
- SA KB Clean x 5 – Left
- SA KB Front Squat x 5 – Left
- SA KB Front Rack Walking Lunge x 50ft – Left
- Rest 30 seconds
- SA KB Clean x 5 – Right
- SA KB Front Squat x 5 – Right
- SA KB Front Rack Walking Lunge x 50ft – Right
Rest 2 minutes between sets.
B. For time:
- DB Thruster x 10
- Burpee Box Step Over x 1
- DB Thruster x 9
- Burpee Box Step Over x 2
- DB Thruster x 8
- Burpee Box Step Over x 3
- …. and so on…
- DB Thruster x 1
- Burpee Box Step Over x 10
