WORKOUT OF THE DAY
STRENGTH
“Clean & Jerk Waves”
Starting at 60% of your 1RM
0-1:30 5 reps at 60%
1:30 – 3:00 5 reps at 70%
3:00-4:30 4 reps at 75%
4:30 – 6:00 3 reps at 80%
6:00- 7:30 2 reps at 90%
7:30- 9:00 1 rep at 95%
9:00-10:30 1 rep at 100% of 1RM
10:30 – 12 1 rep at 102-105%
***RECORD FINAL WEIGHT
CONDITIONING
KB WOD
3 rounds of:
20 Single Arm Thrusters 24/16kg
20 Front Rack Lunges (10 on right 10 on left)
20 Single Arm Swings
MOBILITY
Acquire a 2 minute Hang
