Monday, August 10th 2020

Workout of the Day

Strength Work 

Clean 3/3/3/3/3/3/3

First clean of each set has a 2 second pause below the knee

2 Sets – 65% 

2 Sets- 70%

2 Sets- 75% 

1 Set- 80% 

Hang Time 

12 Hang Power Cleans 

50 Air Squats 

3 Rnds  

Fitness: 18 Hang Power Cleans (95/65) 

Performance: 12 Hang Power Cleans (185/125) 

Athletes: As we continue to work on our cleans stay focus on your position as we build strength.  Use that first rep with a pause to ensure the bar is close and your hips are in the correct spot.  For the second piece the weight is heavy for performance and lighter for fitness.  The goal is to hit a different stimulus for each track.  Performance focusing on load and strength, fitness focusing on endurance and speed. 



:30 at each station 

Weighted Split Squats (R)

Weighted Split Squats (L)

Russian KB Swings Rest 

5 Rnds 


Every 3 minutes for 12 minutes 

10 Single Arm Thrusters (each arm) 

20 Crossbody Mountain Climbers 

Max Double Jumps

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