The Workout of the Day for July 11, 2019

WARM-UP:

Banded Good Mornings x 10 reps (very slow)

Followed by:

Barbell Complex x 3 sets (all from the hang position)

Romanian Deadlift x 3

Clean Pulls x 3

Muscle Cleans x 3

Front Squats x 3

Hang Squat Cleans x 3

STRENGTH:

Take 15min to build to a heavy

Hang Clean x 1 rep

METCON (Performance):

For Time:

1000m Row

25 Hang Squat Cleans 155/105

50 Pull-Ups

L3
135/95

L2
115/80

L1
95/65

METCON (Fitness):

For Time:

1000m Row

75 KB Swings

25 Strict Pull-Ups

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

75 Band Pull Aparts

Tabata GHD Sit-Ups

75 Band Pull Aparts

Aaron Kennedy