Wednesday, October 3rd 2018

WARM-UP
400m Run
10 Iron Cross
10 Hip Raises
10 Cat/Cow
Modified Side Bridge (20 Seconds) L
Modified Side Bridge (20 Seconds) R
20 Alt Torso Twists
Wrist, Elbow, and Arm Circles
Clean Progression

Strength/ Skill:
6 Sets of Clean Complex
Hang Squat Clean + Squat Clean
*Start light and build

Workout of The Day:
In 3 Minutes Complete 2 Rounds of: (total reps: 32)
2 Hang Power Cleans 115/75
2 Power Cleans 115/75
2 Shoulder To Overhead 115/75
10 Pull Ups
In 3 Minutes Complete 2 Rounds of: (total reps: 64)
2 Hang Power Cleans 135/85
2 Power Cleans 135/ 85
2 Shoulder To Overhead 135/85
10 Pull Ups
In 3 Minutes Complete 2 Rounds of: (total reps: 96)
2 Hang Power Cleans 155/95
2 Power Cleans 155/95
2 Shoulder To Overhead 155/95
10 Pull Ups
In 3 Minutes Complete 2 Rounds of: (total reps: 140)
4 Hang Power Cleans 135/85
4 Power Cleans 135/85
4 Shoulder To Overhead 135/85
10 Pull Ups
In 3 Minutes Complete 2 Rounds of: (total reps: 196)
6 Hang Power Cleans 115/75
6 Power Cleans 115/75
6 Shoulder To Overhead 115/75
10 Pull Ups

*Please Read*: Every 3 Minutes, you have 2 Rounds of Work. If you do not complete the required work within the time frame, your workout is over. Your score is the total number of reps you complete throughout the workout. If you complete the workout, your score is the time you finished the workout. You will choose a starting weight, and weight that you can increase two times. Sets 1-3 the weight increases and the reps stay the same. Sets 4-5 the weight decreases, and your reps increase by 2. You do not have to rest if you complete the round. You earn additional time.

Example: If you complete the first round at 2:00, you have an additional 1 Minute to complete the next round. If you complete the 2nd round at 4:30, you have an additional 1 minute and 30 Seconds to complete the next round.