The Workout of the Day for November 15, 2018

WARM-UP:

400m Run

10 Arm Circles (each direction)

10 Wrist Circles (each direction)

10 Hip Circles (each direction)

10 Knee Circles (each direction)

With an empty bar:

5 Clean Deadlifts

5 Clean Pulls

5 Muscle Cleans

5 Elbow Rotations (each)

5 High Hang Cleans

5 Hang Cleans

5 Cleans

STRENGTH:

Every 2 min for 20 min (10 sets):

Hang Clean + Clean

*Build over the course of the 10 sets to a heavy complex. You may drop and reset.

METCON:

In teams of two, alternating complete rounds until both complete 5 rounds each for time of:

5 Hang Squat Cleans 185/125

18/12 Calorie Row

L3
155/105

L2
135/95

L1
115/80

COOL DOWN:

Foam Rolling / Static Stretching

Aaron Kennedy