The Workout of the Day for October 30, 2018

WARM-UP:

800m Run

With a KB - 5 reps on each side of:

Single Leg Romanian Deadlift

Single Arm Front Squat

Single Arm Bent Over Row

Single Arm Clean

Goblet Squat

Single Arm Russian KB Swing

With a Barbell - 5 reps each of:

Stiff Legged Deadlift

High Hang Clean

Hang Clean

Muscle Clean

Front Squat

STRENGTH:

EMOM for 5 min:

High Hang Clean x 1 rep @ 50-65% 1RM Clean

Rest 1 min then

Every 90 sec for 6 min (4 sets):

Hang Clean x 1 rep @ 65-80% 1 RM Clean

Rest 1 min then

Every 2 min for 6 min (3 sets):

Clean x 1 rep @ 80% + 1RM Clean

*Increase the load every set.

METCON:

3 RFT:

10 Hang Squat Cleans 155/105

10 Burpee Box Jumps 24/20

L3
135/95

L2
115/80

L1
95/65

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy