Tuesday 7/24


Warm-up

3 Rounds Bike 10/7 calories *increase intensity each time 3 Muscle Cleans @ 50% of 1RM 5 Shin hops or seated box jumps

Strength

A: Power Clean (Build to a heavy double in 15 minutes)

Rest 3 minutes

B: Metcon (Time)

3 Minute AMRAP: 9/6 Calorie Assault Bike 2 Power Clean @ 80-85% of Double

Metcon (4 Rounds for reps)

4 Sets: 20 Second A/B @ Max Effort Rest 1:20 20 Second Row @ Max Effort Rest 1:20 20 Second Shuttle Run @ Max Effort Rest 2:40 Increasing volume a touch from last time

Extra Work

A. Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

A: Snatch Balance

A: Overhead Squat

B: Clean Pull (3 x 3 @ 80-85% of 1RM Snatch, Rest 1-2 Minutes)

#workoutoftheday

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