03/26/18
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WORKOUT OF THE DAY
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Front squats
Every 90 seconds for 4 sets
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5 reps (50-60%) of current 1 rep max
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Every 2 minutes for 3 sets
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4 reps @70-80% of current 1 rep max
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Then,
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21-15-12-9
Chest To Bar Pull ups
7-5-3-1
Clean
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**Barbell: 225/170**
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**Power Cleans are optional and allowed**
**Time Cap: 14 Minutes**
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Workout of the Day Clean Complex Perform the following without letting go of the bar 1 Power Clean + 1 Hang Power + 1 Hang Full + 2 Front Squats Then, Minute 1: 15 Calorie Row rest 30 seconds Minute
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
