Workout of the Day 6 February 2018

by | Jan 29, 2018

GENERAL PHYSICAL PREPARATION
WARM UP
10 X-Band Walks Right/Left
10 Banded GoodmorningsWith PVC:
5 RDLs
5 Front Squats
5 Push Press
10 X-Band Walks Right/Left
10 Banded Goodmornings
3 Clean Pull
3 Power Clean
Then w/ empy barbell
2×3 Power Clean on Coaches Call

STRENGTH/SKILL
Power Clean (1RM)
*Take 8-10 sets and build to a new 1RM
*Rest 2:00
METABOLIC CONDITIONING
Uncle Buck (Weight)
EMOM 9:
Minutes 1-3
3 Power Cleans (135, 95)
3 Front Squats (135, 95)
3 S20H (135, 95)
Minutes 3-6
3 Power Cleans (155, 105)
3 Front Squats (155, 105)
3 S20H (155, 105)
Minutes 6-9
3 Power Clean (185, 125)
3 Front Squat (185, 125)
3 S20H (185, 125)

Scaled weight options:
*(115, 75) (135, 95) (155, 105)
*(95, 65) (115, 75) (135, 95)
*(75, 55) (95, 65) (115, 75)