The Workout of the Day for June 19, 2018

WARM-UP:

2 Rounds:

200m Run

10 Banded Good Mornings

10 Muscle Cleans (empty bar)

STRENGTH:

Clean and Jerk Complex

Every 2min for 12min (6 sets) AHAP:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

METCON:

AMRAP 4min:

3 Rounds:

12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Push Jerks 95/65
Max Burpees in remaining time.

Rest 4min

AMRAP 4min:

2 Rounds:

12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95
Max Burpees in remaining time.

Rest 4min

AMRAP 4min:

1 Round:

12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
Max Burpees in remaining time

*Score is total Burpees

L3
75/55
115/80
135/95

L2
65/45
95/65
115/80

L1
55/35
65/45
95/65

 

Aaron Kennedy