The Workout of the Day for February 11, 2019

WARM-UP:

Foam Roll T-Spine 2 min

Foam Roll Lats 1 min each

Goblet Squat Hold 1 min

Barbell Warm-Up:

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Hang Cleans

5 Press

5 Push Jerks

STRENGTH:

Every 2 min for 16 min (8 sets) of:

Clean & Jerk (any style)

*Start at 70% of 1RM and build over the course of the 8 sets to a heavy single.

METCON:

For Time (time cap 10 min):

50 Calorie Row

40 Toes to Bar

30 Ground to Overhead 135/95

L3
115/80

L2
95/65

L1
75/55

*Adjust loading and reps accordingly to stay under time cap.

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (optional):

AMRAP 8min:

20 Box Jump Overs 24/20

15 Pull-Ups

10 Burpees

MIDLINE:

3 sets of:

GHD Sit-Ups x 60 sec

Rest 60 sec

Prone GHD Hold x 60 sec

Rest 60 sec

Aaron Kennedy