Monday, August 31st 2020

Workout of the Day

Strength Complex

Every :90 for 7 Rounds (10:30):

Clean with lift off pause (mid-shin)
Hang Clean with pause above the knee
Drop the Bar
Full Clean and Jerk 

60-65% of 1 RM (this is a deload week)


Daffy Duck

9 Cleans 

15 Air Squats

3 Rounds

right into

9 Jerks

15 Air Squats

3 Rounds

Fitness: 95/65

Performance: 115/75

Athletes: We are finally in our deload week! Dial in your form with this long complex. Focus on positions in the pauses for the complex, then we have a fast and furious metcon to round out the day!


4 min AMRAP 

20 Single Arm DB Clean 
20 Air Squats 
1:00 Low Plank 

4 min AMRAP 

20 Single Arm DB Push Press (10 each arm) 

20 Lunges 
1:00 Low Plank 

2 Rnds 

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