The Workout of the Day for July 29, 2019

WARM-UP:

Couch Stretch x 90 sec each leg

Banded Lat Stretch x 1 min each arm

Barbell Complex x 3 sets (empty bar):

Muscle Clean from Hang x 3

Muscle Clean from Mid-Shin x 3

Front Squat x 3

Tall Cleans x 3

Rest as needed

STRENGTH:

Every 2 min for 16 min (8 sets):

Hang Clean + Clean

Build over the course of the 8 sets, starting at 60% 1RM Clean.

METCON (Performance):

AMRAP 12 min:

12 Ground to Overhead 115/75

12 Front Squats 115/75

12 Box Jump Overs 24/20

L3
95/65

L2
75/55

L1
65/45

METCON (Fitness):

AMRAP 12 min:

12/9 Calorie Row

12 Ground to Overhead with Bumper Plate

12 Box Step-Ups

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

4 x 400m Run every 3 min

Accumulate 50 Strict Pull-Ups

3 x 10 DB Bent-Over Row

Aaron Kennedy