The Workout of the Day for January 8, 2019


200m Run

Couch Stretch 1 min each

Pigeon Pose 1 min each

Banded Shoulder Distraction 1 min each

Barbell Warm-Up:

2 Rounds (5 reps each):

Romanian Deadlift

Clean Deadlift to the knee

Clean Deadlift to mid thigh

Muscle Clean

Hang Power Clean

Power Clean


Every 2 min for 20 min (10 sets):

Power Clean x 2 reps

Start around 70% 1RM and build each set to today’s heavy double. You may drop and reset.


For Time:

800m Run

30 Alternating Single Arm DB Snatches 50/35

60’ Left Arm Overhead DB Walking Lunges 50/35

60’ Right Arm Overhead DB Walking Lunges 50/35


Foam Rolling / Static Stretching

Aaron Kennedy