WORKOUT OF THE DAY
Every 1:30 For 9 Sets
1 Hang Clean + 1 Power Clean + 1 Full Clean
**All reps must be touch and go**
**Work with about 70-80% of 1RM**
4 Minute AMRAP:
-
3 Power Snatch @135/95
5 Calorie Bike
4 Minute AMRAP
3 One arm Thrusters w/ KB RIGHT
20 Double unders
3 One arm Thursters w/KB LEFT
7 Toes to bar
Rowing Intervals
Row 250 Meters @100% Effort
**rest 1;30 Minutes**
**Repeat 4x***
Workout of the day: - Run 800 Meters 70 Wall balls 60 Toes to Bar 50 Walking Lunges 40 Pull ups 30 burpees 20 One arm KB thrusters (10-10)
Workout of the day -— 3 Rounds - Run 400 Meters 12 Push Press @95/65 straight into, 3 Rounds 20 Box Jumps 12 front rack KB front Squats straight into, 3 rounds for time 50 double unders 12 DB snatch 5
Workout of the day - Teams of 2 8 Min AMRAP: Partner 1: 250 Meter row Partner 2: Max Power Clean and Jerk @135/95 ***Partner 2 works until Partner 1 is done…Then Switch*** 8 Min AMRAP: Partner 1: 12/8
