Workout of the Day!

Part 1

1 Power Clean + 4 Front Squats

Every :90 x 6 Sets (9 minutes)

Give enough time to warm-up and build to a working weight before the sets begin.

Part 2

15-12-9-6

Clean and Jerk (135/95)

Run 180m

Time cap 12:00

5 Rounds for time

30 Sit-ups

30 Box Jumps

800m Run

Every 3:00 x 18:00 (6 Sets)

10 Deadlifts (pick load)

15 Pull-ups or ring rows

20 Push-ups

Every 2:00 x 20:00 (10 Rounds)

7 Toe-to-bar (7 V-Ups)

7 Thrusters (95/65)

7 Burpees

Every 5:00 x 30:00 (6 rounds)

15 DB Cleans (muscle or power, from ground)

Run 180

15 DB Push Press

Run 180

15 Sit-ups

Run 180

Pick load on DB. Should be able to do the sets unbroken. Smooth consistent pace during each round.

6 Rounds for time

20 KB Swings (70/53)

15 Goblet Squats

10 Burpees

400m Run