Friday


Strength

Today we are going to do our power clean sets. I want a :02 second pause at the above the knee for each one. Make sure your hips, hamstrings, and glutes are in position by loading your hips. Focus on that positioning today!

Power Clean (7x3 building in percentages)

Every 2 Minutes x 7 Sets (14 Minutes): 1 - 50% x 3 reps 2 - 60% x 3 reps 3 - 70% x 3 reps 4 - 75% x 3 reps 5-7 - 80% x 3 reps *Pause 2 seconds above the knee

Metcon

This is a maximal aerobic power workout. Make sure the weight is light enough where you can hit sets of 5-10 for the snatches. Try to go unbroken on these!!

Metcon (AMRAP - Rounds and Reps)

4 Sets (15 Minutes) 3 Minute AMRAP: 10 Power Snatch (95/63) 10 Wall Ball Shot (20/14) Rest 1 Minute *Pick up where you left off previous round.

Extra Work

Metcon (Calories)

8 Sets: :30 A/B @ 90% Effort :30 A/B @ 50% Effort

#workoutoftheday

5 views