The Workout of the Day for March 21, 2019


2 Rounds:

25 Calorie Row

25 Wall Ball Shots


Barbell Warm-Up:

5 Clean Deadlifts

5 Clean Pulls

5 Muscle Cleans

5 Hang Power Cleans (Position 1)

5 Power Cleans


Every 3min for 24min (8 sets) for max load:

300m Run

3 Bar Muscle-Ups (6 Chest to Bar Pull-Ups)

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Note total load successfully lifted. List number of attempts and successful lifts made in their notes. Score is total load successfully lifted - e.g. 6270 lbs; 22/24.


Foam Rolling / Static Stretching

Aaron Kennedy