WORKOUT OF THE DAY
BARBELL WORK:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes of Clean and jerk speed work (no more than 75%)
STRENGTH:
5x3 Front squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s
WORK CAPACITY:
Courtesy of "Comp WOD" AMRAP 2 of:
Women = muscle ups
Men = 3 sets of UB muscle ups (combined score -- can take longer than 2 mins)
Rest 1 minute, then
AMRAP 2 of:
5 pull-ups
5 HSPU (rings for men/4-inch deficit for women)
Rest 1 minute, then
AMRAP 2 of:
5 Deadlifts (335#/225#)
5 Pistols (alternating)
Rest 1 minute, then
AMRAP 2 of:
1 Bar muscle-up
4 T2B
Rest 1 minute, then
ME Unbroken Thruster (135#/95#)
ADDITIONAL:
3x10 Good mornings, heavy
3x10 Barbell shrugs AHAP
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