Workout of the Day
Barbell Work:1) 5x1 2 Muscle clean, 1 Clean high pull AHAP -- rest 60s
2) 7x1 3-position Clean + 1 Push jerk AHAP -- rest 60s
Strength:
5x3 High bar back squat @ 23x1 tempo, 72.5% of most recent 1RM -- rest 60s
Work Capacity:
* Run 1 mile
Rest 3 minutes, then:
AMRAP 7 minutes of:
* 20 KB Swings (53#/35#)
* 20 Burpees
Additional:
3x10 Glute-ham raises AHAP, rest as needed
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