Without hard work nothing grows but the weeds.


Strength

Power Clean + Hang Power Clean Every Minute x 2 Sets Minute 0: 50% x (3+2) Minute 1: 60% x (2+2) Every 2 Minutes x 6 Sets Minute 2: 70% x (1+2) x 1 Minutes 4, 6, 8, 10, 12: 75% x (1+2) x 5

Metcon (2 Rounds for reps)

2 Sets: 2 Sets: 6 Minute Clock @ 90% Effort 400m Run --Into-- AMRAP: 10 Deadlifts, 135/95 10 Toes to Bar Rest 4 Minutes *16 minutes total here. *Score is total reps each round. The run does NOT count toward reps. *I'm expecting sore shoulders from the day before. If shoulders are aching do GHD Sit-ups or Ab-mat Sit-up.

Accessory Work

A.1: Back Extensions (2x12)

rest 60 seconds

A.2: Kettlebell Side Bend (2x12/side)

#workoutoftheday

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