The Workout of the Day for September 18, 2019

WARM-UP:

Banded Good Mornings x 60 sec

Banded Shoulder Distractions x 60 sec each

Followed by:

Barbell Complex x 3 sets:

Hang Muscle Clean x 3 reps

Front Squat x 3 reps

Tall Clean x 3 reps

Tall Jerks x 3 reps

Rest as needed

STRENGTH:

Every 2 min for 20 min (10 sets) of:

Clean & Jerk

Start around 70% of your 1RM and build over the course of the 10 sets to a max of the day.

METCON (Performance):

For Time:

60 Calorie Row

30 Ground to Overhead 135/95

15 Strict Handstand Push-Ups

L3
115/80

L2
95/65

L1
75/55

*Time Cap 10 min

METCON (Fitness):

For Time:

50 Calorie Row

40 DB Snatch + 2 Alternating Reverse Overhead Lunges (1 rep = DB Snatch, keep DB overhead, reverse lunge left, then right)

*Time Cap 10 min

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

Barbell Strict Press

3 x 10 Heavy

100 Banded Face Pulls

Aaron Kennedy