Workout of the Day 10 February 2017

by | Jan 24, 2017

GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up Progression Work
WARM UP
0-10 minutes
Burpee Deconstruction
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack
STRENGTH/SKILL
10-30 minutes
* EMOM 10 minutes
Speed Pull Sumo Deadlift (5 X 4 @70%)
* even minutes
High Box Jump (5 X 4)
*  odd minutes
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
AMRAP 17:
30 Power Cleans (95/65)(65/35)
40 Burpees
30 Power Cleans
30 Burpees
30 Power Cleans
20 Burpees
30 Power Cleans
10 Burpees