6.06.2019

 In Workout of the Day

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

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