Workout of the Day
Warm-up: Split footwork drills, then with empty barbell do 3 rounds of the complex:* 10x Good mornings
* 10x Romanian deadlifts
* 10x Snatch grip behind-the-neck strict press
Barbell Work: 5x1 Clean pull AHAP, 5x1 Snatch grip deadlift sweeping to hip AHAP -- rest 45 seconds between sets
Strength: 5 Rounds of the complex:
* 2x Push press from front rack
* 2x Push press behind-the-neck
* Rest 10 seconds between each rep and 2 minutes between sets
Work Capacity: 5 Rounds for total time of:
* 50x Double-unders
* 40x Air squats
* 30x KB swings (53#/35#)
* 20x Pull-ups
* 10x Burpees
* Rest 2 minutes between rounds
Listen, this is a long one. I'm sorry in advance, I really am, but every once in awhile we need to push into that territory. Be prepared to spend some time in the gym today, it is Saturday after all so it's not like you are doing anything else.
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