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