Monday, August 17 2020


Workout of the Day


Strength 

Take 5 minutes to build up to a heavy Clean, then:

1 Clean every minute for 7 minutes 

*Athletes, this should be 90% or more of your 1 RM Clean and Jerk 


Clean Whistle 

30 Front Squats 

400 M Run 

30 Back Squats 

400 M Run 

Fitness: 95/65

Performance: 115/75 


Athletes: We are continuing our Monday pattern of going heavy with our cleans and hitting a fast and aggressive second piece.  For the workout do your best to hit the squats in 1-3 sets.  The workout should be sub 10 minutes. 


Drive


Strength 

10 Weighted Jump Squats 

10 Single Arm Rows (each arm) 

:30 Plank 

4 Rnds (not for time) 


Clean Whistle (Drive)

14 minute AMRAP 

400 M Run 

20 Goblet Squats 

30 Air Squats  

30 Flutter Kicks 

20 Goblet Lunges 

400 M Run 

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